This site complies with the HONcode standard for trustworthy health information:
verify here.

Rewarding for
you and us
Defeat Diabetes Foundation

Defeat Diabetes
Foundation
150 153rd Ave,
Suite 300
Madeira Beach, FL 33708

Healthy and Tasty Recipes - Good for Diabetics!

June/July 2007

Fillet of Fish Burgers

Green Bean and Plum Tomato Salad

Steak Kabobs with Honey Garlic Marinade

Macaroni Blue Cheese Salad

Minted Peach Tea Gelée

Pineapple-Champagne Ice

Fillet of Fish Burgers

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

Serves: 6

1 lb skinless white fish fillets	¼ cup freshly grated
(cod, halibut or sole)	Parmesan cheese
2 egg whites	6 crusty whole wheat buns
1 tbsp vegetable oil	(each 1½ oz) or pitas
½ cup corn flakes cereal crumbs	6 tbsp Light Tartar Sauce

(see below)

Preheat oven to 425ºF. Cut fish fillets into 6 equal pieces. In a shallow dish, using a fork, beat egg whites and oil. In a separate shallow dish, combine corn flakes crusmbs and Parmesan cheese. Dip fish pieces first into egg mixture, then into crumbs. Press crumbs on to make sure they stick. Discard any excess egg and crumb mixtures.

Put fish on baking sheet, sprayed with vegetable spray and bake in preheated oven for 18 to 20 minutes, or until coating is golden brown and fish flakes easily when tested with a fork. Don't overcook.

Serve on whole wheat buns, topped with 1 tbsp Light Tartar Sauce and your choice of toppings.

Great toppings that don't add a lot of carbohydrates or calories are: lettuce or spinach leaves, tomato slices, thinly sliced onions (grilled, sautéed or raw), dill pickle slices.

Nutrition per Serving		Exchanges	Carb Choices
Calories	250	1½ starch	n/a
Fat, total	7 g	½ fat
Fat, saturated	2 g	2½ very lean meat
Carbohydrates	26 g
Protein	21 g
Cholesterol	36 mg
Dietary Fiber	2 g
Sodium	390 mg

LIGHT TARTAR SAUCE

½ cup plain yogurt	½ tsp Dijon Mustard
1/3 cup lower-fat mayonnaise	Dash hot pepper sauce
3 tbsp chopped dill pickle	Dash Worcestershire sauce

1 tsp freshly squeezed lemon juice

In a small bowl, stir together yogurt, mayonnaise, pickles, lemon juice, mustard, hot pepper sauce and Worcestershire sauce. Cover and refrigerate for at least 2 hours, until completely chilled and flavors are blended. Serve with fish or on fish burgers.

Nutrition per Serving		Exchanges	Carb Choices
Calories	19	free food	n/a
Fat, total	1 g
Fat, saturated	0 g
Carbohydrates	1 g
Protein	0 g
Cholesterol	0 mg
Dietary Fiber	0 g
Sodium	71 mg

Green Bean and Plum Tomato Salad

Source: Diabetes Comfort Food

by Johanna Burkhard

Serves: 6

1 lb young green beans, trimmed

8 small plum tomatoes (about 1 lb)

2 green onions, sliced

DRESSING

¼ cup olive oil

¼ tsp salt

4 tsp red wine vinegar

¼ tsp freshly ground

1 tbsp grainy mustard

   black pepper

1 clove garlic, minced

¼ cup chopped

½ tsp granulated sugar

   fresh parsley

In a medium saucepan of boiling salted water, cook beans for 3 to 5 minutes or until just tender-crisp. Drain and rinse under cold water to chill; drain well. Pat dry with paper towels or wrap in a clean dry towel.

Cut plum tomatoes in half lengthwise; using a small spoon, scoop out centers. Cut each piece again in half lengthwise; place in a bowl. Just before serving, combine beans, tomatoes and green onions in a serving bowl.

Dressing: In a small bowl, whisk together oil, vinegar, mustard, garlic, sugar, salt and pepper. Stir in parsley. Pour dressing over salad and toss well.

Nutrition per Serving		Exchanges	Carb Choices
Calories	128	2 vegetable	n/a
Fat, total	10 g	2 fat
Fat, saturated	1 g
Carbohydrates	10 g
Protein	2 g
Cholesterol	0 mg
Dietary Fiber	3 g
Sodium	150 mg

Macaroni Blue Cheese Salad

Source: 1,001 Delicious Recipes for People with Diabetes

Edited by Linda Eugene, R.D., C.D.E., Sue Spitler, and Linda R. Yoakam, R.D., M.S.

Serves: 8

1 cup (4 oz) elbow macaroni,	¼ cup thinly sliced green
cooked, room temperature	onions and tops
¾ cup chopped red bell pepper	Blue Cheese Dressing
½ cup chopped cucumber	(See below)
½ cup shredded carrots

Combine macaroni, bell pepper, cucumber, carrots and green onions in bowl; stir in Blue Cheese Dressing.

BLUE CHEESE DRESSING

½ cup fat-free mayonnaise

½ tsp salt, optional

2 tbsp crumbled blue cheese

1/8 tsp cayeene pepper

1 tbsp red wine vinegar

1/8 tsp black pepper

1 tsp celery seeds

Mix all ingredients.

Nutrition per Serving		Exchanges	Carb Choices
Calories	82	2 vegetable	n/a
Fat, total	0.9 g	½ starch
Fat, saturated	0.4 g
Carbohydrates	16.3 g
Protein	2.6 g
Cholesterol	1.3 mg
Dietary Fiber	n/a g
Sodium	159 mg

Steak Kabobs with Honey Garlic Marinade

Source: America's Complete Diabetes Cookbook

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

Serves: 4

2 tbsp soya sauce	¾ lb lean steak, cut into cubes
2 tbsp sherry or rice vinegar	16 pieces (1-inch) sweet
4 tsp honey	green pepper
2 tsp crushed garlic	16 pieces (1-inch) onion
1½ tsp sesame oil	16 small mushrooms
4 tsp vegetable oil	16 snow peas
1 tbsp water

In bowl, combine soya sauce, sherry, honey, garlic, sesame and vegetable oils and water. Add steak and marinate for 30 minutes, or longer in refrigerator.

Remove beef from marinade. Place marinade in small saucepan and cook for 3 to 5 minutes or until thick and syrupy.

Thread beef, green pepper, onion, mushrooms and snow peas alternately onto 8 metal skewers. Place on greased grill and barbecue for 10 to 15 minutes, turning often and brushing with marinade, or until cooked as desired. Serve with any remaining marinade.

Nutrition per Serving		Exchanges	Carb Choices
Calories	251	2 vegetable	n/a
Fat, total	9 g	½ other
Fat, saturated	1 g	carbohydrate
Carbohydrates	22 g	3 lean meat
Protein	24 g
Cholesterol	37 mg
Dietary Fiber	3 g
Sodium	541 mg

Minted Peach Tea Gelée

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: 6

3 cups water, divided	1½ cups sliced peaches
½ cup sugar	1½ cups mixed berries
4 orange spice tea bags	¼ cup chopped mint leaves
2 envelopes gelatin	Mint sprigs as garnish
2 tbsp lemon juice

Heat 2 cups water and the sugar to boiling in medium saucepan; add tea bags and let steep, covered, 5 minutes. Remove tea bags, squeezing out liquid.

Sprinkle gelatin over 1/3 cup water; let stand 2 to 3 minutes to soften. Stir gelatin mixture into hot tea and stir to dissolve gelatin. Stir in remaining 2/3 cup water and lemon juice. Refrigerate, stirring occasionally, until mixture mounds when dropped from spoon. Stir in fruit and mint; pour into 6-cup ring mold. Refrigerate until set.

Dip mold briefly in warm water and loosen edge with sharp knife; unmold onto serving plate. Garnish with mint springs.

This light and elegant dessert is also delicious made with other flavored teas -- try raspberry, mint or ginger.

Nutrition per Serving		Exchanges	Carb Choices
Calories	106	1½ fruit	n/a
Fat, total	0.2 g
Fat, saturated	0 g
Carbohydrates	27.1 g
Protein	0.7 g
Cholesterol	0 mg
Dietary Fiber	n/a
Sodium	0 mg

Pineapple-Champagne Ice

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: 8

1 envelope unflavored gelatin

2½ cups unsweetened pineapple juice

½ cup dry champagne or sparkling wine

¼ tsp ground nutmeg

8 slices fresh pineapple (½ inch thick)

Mint sprigs, as garnish

Sprinkle gelatin over pineapple juice in medium saucepan; let stand 2 to 3 minutes. Cook over low heat, stirring constantly, until gelatin is dissolved. Cool to room temperature. Stir in champagne and nutmeg.

Freeze mixture in ice cream maker according to manufacturer's directions. Or pour mixture into 9-inch square baking pan and freeze until slushy, about 2 hours; spoon into bowl and beat until fluffy. Return to pan and freeze until firm, 6 hours or overnight.

To serve, place pineapple slices on dessert plates. Top each with a scoop of Pineapple-Champagne Ice. Garnish with mint.

Nutrition per Serving		Exchanges	Carb Choices
Calories	67	1 fruit	n/a
Fat, total	0.2 g
Fat, saturated	0 g
Carbohydrates	13.6 g
Protein	1.1 g
Cholesterol	0 mg
Dietary Fiber	n/a
Sodium	3 mg