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Defeat Diabetes Foundation

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

Healthy & Tasty Recipes, Good for Diabetics Too

June 2006

Guilt-Free Guacamole

Summer Cucumber Soup with Yogurt and Dill

Garlic Chicken Rolls
Berry Delicious Coleslaw
Poached Halibut with Horseradish Sauce
Peach Nectar Sauce with Fresh Fruit
Berry Icee

Guilt-Free Guacamole
Source: Countertop Magician

by Jyl Steinback, America's Healthiest Mom

Serves: 6

10 oz pkg. frozen peas, thawed	1/3 cup medium or hot salsa
1 medium avocado, peeled and pitted	3 tbsp. lime juice
Ľ cup minced red onion	˝ cup chopped fresh cilantro
1/3 cup nonfat sour cream

Place thawed peas and avocado chunks in food processor; pulse until almost smooth. Transfer mixture to bowl; add onion, sour cream, salsa, lime juice, and cilantro and stir until ingredients are mixed. Cover and refrigerate 1 to 2 hours. Serve with baked tortilla chips, tacos, or tostadas.

Nutrition per Serving		Exchanges	Carb Choices
Calories	95	1 vegetable	1
Fat	4.6 g	˝ starch
Carbohydrates	11 g
Protein	3 g
Cholesterol	0 mg
Dietary Fiber	3 g
Sodium	86 mg

Summer Cucumber Soup with Yogurt and Dill
Source: Countertop Magician

by Jyl Steinback, America's Healthiest Mom

Serves: 4

1 lb. cucumbers, peeled, seeded	1 tbsp. lemon juice
and chopped	ľ tsp. minced garlic
4 tbsp. chopped green onions	2 tbsp. chopped fresh dill
3 cups nonfat plain yogurt	Pepper, to taste
1 cup nonfat sour cream	Dill sprigs for garnish (optional)

Combine cucumbers, green onions, yogurt, sour cream, lemon juice, and minced garlic in food processor or blender; purée several seconds, until ingredients are blended. Transfer to bowl; season with dill and pepper. Cover and refrigerate at least 2 hours before serving. Garnish with fresh dill sprigs before serving, if desired.

Nutrition per Serving		Exchanges	Carb Choices
Calories	166	1˝ vegetable	2
Fat	0.6 g	˝ lean meat
Carbohydrates	27 g	1 milk
Protein	16 g	1 other carb
Cholesterol	9 mg
Dietary Fiber	2 g
Sodium	184 mg

Berry Delicious Coleslaw
Source: Supermarket Gourmet
by Jyl Steinback, America's Healthiest Mom

Serves: 6

1/3 cup nonfat mayonnaise

2 tbsp. honey

1˝ tbsp. red wine vinegar

2 (10 oz.) pkgs. shredded cabbage for coleslaw

1/3 cup dried cranberries

Combine mayonnaise, honey and vinegar in a small bowl; mix until blended. Cpmbine cabbage and cranberries in a large bowl; pour dressing over top and toss until coated. Cover and refrigerate until ready to serve.

Nutrition per Serving		Exchanges	Carb Choices
Calories	75	1 vegetable	1
Fat	0.1 g	˝ fruit
Carbohydrates	18 g	˝ other carb
Protein	1 g
Cholesterol	0 g
Dietary Fiber	2 g
Sodium	111 mg

Garlic Chicken Rolls
Source: Supermarket Gourmet

by Jyl Steinback, America's Healthiest Mom

Serves: 4

4 boneless, skinless chicken breast fillets

ľ to 1 lb. fresh thin asparagus spears, trimmed and cleaned

ľ tsp. Mrs. Dash seasoning

Pepper to taste

2 tbsp. minced roasted garlic

8 oz. sliced fresh mushrooms

2 tbsp. nonfat chicken broth

Preheat oven to 375°F. Line a baking sheet with foil and spray with cooking spray. Roll each chicken fillet around 2 to 3 asparagus spears; insert toothpick to hold chicken together and place, seam side down, on baking sheet. Sprinkle chicken with Mrs. Dash seasoning and pepper. Top chicken with garlic and mushrooms; drizzle with chicken broth. Bake 25 to 30 minutes, until chicken is cooked through.

Nutrition per Serving		Exchanges	Carb Choices
Calories	218	5 very lean meat	1
Fat	3.9 g	2 vegetable
Carbohydrates	8 g
Protein	35 g
Cholesterol	85 mg
Dietary Fiber	2 g
Sodium	89 mg

Poached Halibut with Horseradish Sauce
Source: Supermarket Gourmet
by Jyl Steinback, America's Healthiest Mom

Serves: 4

1 cup nonfat sour cream	3 cups water
1 tbsp. prepared horseradish	2 slices onion
3 tbsp. plus 2 tsp. lemon juice	4 sprigs parsley
1 tbsp. plus Ľ tsp. grated lemon zest	1 bay leaf
˝ tsp. sugar	Ľ lb. 1 inch thick halibut fillets
Pepper to taste

Combine sour cream, horseradish, 2 teaspoons lemon juice, Ľ teaspoon lemon zest, sugar and pepper in a small bowl; mix until blended smooth. Cover and refrigerate 1 to 2 hours before serving.

Combine water, 3 tablespoons lemon juice, 1 tablespoon lemon zest, onion, parsley and bay leaf in a shallow pan or skillet; bring to a boil over high heat. Reduce heat to low and simmer 5 to 20 minutes. Add halibut and simmer, partially covered, for 10 minutes, until fish flakes easily with a fork. Serve poached fish with horseradish sauce.

Nutrition per Serving		Exchanges	Carb Choices
Calories	171	3 very lean meat	1
Fat	1.9 g	˝ other carb
Carbohydrates	11 g
Protein	24 g
Cholesterol	27 mg
Dietary Fiber	<1 g
Sodium	169 mg

Peach Nectar Sauce with Fresh Fruit
Source: Supermarket Gourmet
by Jyl Steinback, America's Healthiest Mom

Serves: 4

1 cup vanilla nonfat yogurt

2 tbsp. light brown sugar

Ľ tsp. ground cinnamon

2/3 cup peach nectar

4 cups cut up fruit (fresh peaches, strawberries, pineapple, melon or apples)

Combine all ingredients, except fruit in a food processor or blender; process until smooth. Cover and refrigerate up to 4 days. Arrange fruit on plates or in bowls; pour peach sauce over top and serve.

Nutrition per Serving		Exchanges	Carb Choices
Calories	181	1 other carb	3
Fat	0.3 g	2 fruit
Carbohydrates	45 g
Protein	3 g
Cholesterol	1 mg
Dietary Fiber	7 g
Sodium	46 mg

Berry Icee
Source: Countertop Magician
by Jyl Steinback, America's Healthiest Mom

Serves: 2

1 cup cranberry juice cocktail

1 cup frozen blueberries

1˝ tbsp. sugar

4 to 5 whole ice cubes

Combine cranberry juice cocktail, blueberries, sugar and ice cubes in blender and process until smooth and slushy.

Nutrition per Serving		Exchanges	Carb Choices
Calories	145	˝ other carb	2
Fat	0.6 g	2 fruits
Carbohydrates	37 g
Protein	2 g
Cholesterol	0 mg
Dietary Fiber	<1 g
Sodium	6 mg