3 Recipes for Diabetics
Eating right is a key step to preventing and controlling diabetes. Fortunately, whether you’re trying to reduce your risk of diabetes or manage a pre-existing problem, you can still enjoy your favorite foods and take pleasure from your meals. The following are 3 recipes for diabetics that will make anyone’s mouth water.
Mediterranean stuffed bread
This appetizer is zesty and chock-full of summery tastes. Thin, cold slabs work well as appetizers with wine or sangria, but it can be served hot, cold, or at room temperature.
• 1 large French baguette, about 1 pound (480 g)
• 4 medium tomatoes, about 1 1/4 pounds (600 g) total, peeled, and chopped
• 4 scallions, white part and 8 inch (2.5 cm) green, finely chopped
• 1 medium green bell pepper, seeded and chopped
• 1 6-ounce (195 g) can water-packed tuna, drained and flaked
• 1 tablespoon (15 ml) capers, drained (optional)
• 3 tablespoons (15 ml) red wine vinegar
• 2 tablespoons (30 ml) olive oil
• 1 teaspoon (5 ml) Dijon mustard
• 1 clove garlic, minced
• 2 tablespoons (30 ml) chopped flat-leaf parsley
• 1 tablespoon (15 ml) chopped fresh mint or 1 teaspoon (5 ml) crushed dried
• 1 teaspoon (5 ml) fresh thyme leaves or 1/4 teaspoon (1.25 ml) crushed dried
1. Cut the baguette in half lengthwise and scoop out some of the bread to create a shell. Set crumbs aside.
2. In a large bowl, combine tomatoes, scallions, bell pepper, tuna, capers (if using), and reserved bread crumbs.
3. In a small bowl, whisk together dressing ingredients. Drizzle over tuna mixture and toss to mix thoroughly. Mound the mixture into the bottom half of the bread, packing down firmly. Top with other half of the bread. Press bread halves together and tightly wrap in plastic wrap or aluminum foil. Refrigerate for at least several hours or overnight.
4. Transport the bread, still wrapped, to the picnic site. Transfer to a slicing board and cut into 6 portions.
Per serving: 307 calories (21% calories from fat), 15 g protein, 7 g fat (1.2 g saturated fat), 46 g carbohydrates, 4 g dietary fiber, 89 mg cholesterol,584 mg sodium
Diabetic exchanges: 1 low lean protein, 3 carbohydrates (2 1/2 bread/starch, 1 vegetable), 1 fat
Israeli Orange and Honey Glazed Chicken with Almonds
This sensational sweet and sour chicken dish hails from Israel and is accompanied by fragrant basmati rice. You will not only make your tummy happy with this dish, but your blood sugar will be pleased as well!
• 1 Tbsp honey
• 1 whole roasting chicken (3 1/2 lb), rinsed, skin and giblets removed, and dried
• 1 tsp extra-virgin olive oil
• 2 garlic cloves
• 2 oranges, juiced
• 1/2 tsp kosher salt
• 1/4 tsp freshly ground pepper
• 1 Tbsp extra-virgin olive oil
• 1 cup basmati rice, soaked in water for 20 minutes and drained
• 1 3/4 cups boiling water
• 1 tsp turmeric
• 1 tsp cinnamon
• 1 tsp ground ginger
• 1/2 cup golden raisins, soaked in hot water for 20 minutes and drained
• 1/4 cup blanched almonds, slivered
1. Preheat oven to 425°F. Place honey in a small sauce pan. Heat over low heat until fluid; reserve.
2. Place chicken in a roasting pan greased with olive oil. Put garlic in the chicken cavity. Pour warm honey over the top. Pour orange juice around the base of the pan, and season chicken with salt and pepper. Roast for about 1 hour and 45 minutes (basting every 20 minutes) or until juices run clear from the thigh when pierced. (If blood comes out, the chicken is not done).
3. After the chicken has been roasting for 1 hour, begin preparing the rice. Combine olive oil, rice, boiling water, turmeric, cinnamon, ginger, and salt to taste over high heat. Cook, uncovered, until all of the water is absorbed. Stir in raisins, lower the heat to the lowest level possible, and cover tightly. Cook for 10 minutes, turn off heat, and let stand for 10 minutes.
4. Place a small skillet over medium heat. Add almonds. Toast for 5-10 minutes or until they are just golden and release their aroma. Stir almonds into rice, and keep covered until serving.
5. When chicken is finished, remove from oven. Cover with foil. Let stand for 10 minutes, then carve, drizzle with pan juices, and serve with rice.
Per serving: Calories 390 (from Fat 115), Total Fat 13 g, Saturated Fat 2.5 g, Trans Fat 0 g, Cholesterol 75 mg, Sodium 240 mg, Total Carbohydrate 40 g, Dietary Fiber 2 g, Sugars 14 g, Protein 29 g
Diabetic exchange: 1 1/2 Starch, 1 Fruit, 3 Lean Meat, 1 1/2 Fat
Chocolate Coffee Tiramisu
Wanting a guilt free treat? This chocolate coffee tiramisu dessert will surely hit the spot. It’s rich, moist, and perfect for diabetics!
• 1-1/2 cups 5% ricotta cheese
• 1/2 cup light cream cheese
• 1/2 cup granulated sugar
• 3 tablespoons cocoa
• 1 egg yolk
• 1 teaspoon vanilla
• 3 egg whites
• 1/3 cup granulated sugar
• 3/4 strong, prepared coffee
• 3 tablespoon chocolate or coffee-flavored liqueur
• 16 lady finger cookies
1. Spray a 9-inch square baking dish with vegetable spray.
2. In a food processor, combine ricotta cheese, cream cheese, 1/2 cup sugar, cocoa, egg yolk and vanilla until smooth; transfer to a bowl.
3. In bowl, beat egg whites until soft peaks form. Gradually add 1/3 cup sugar and continue to beat until stiff peaks form. Gently fold the whites into the ricotta mixture.
4. Combine coffee and liqueur in a small bowl.
5. Put half of lady fingers in bottom of dish. Sprinkle with half of coffee-liqueur mixture. Spread half of ricotta mixture on top. Repeat layers. Cover and chill for at least 3 hours, or overnight.
Per serving: Calories: 150, Protein: 6 g, Sodium: 102 mg, Cholesterol: 66 mg, Fat: 5 g, Carbohydrates: 21 g
Diabetic exchange: 1/2 Starch, 1 Other Carbohydrate, 1/2 Lean Meat, 1/2 Fat