Facebook Twitter

Diabetic Recipes

Learn the Keys to Healthy Eating
Knowing what to eat can be confusing. Everywhere you turn, there is news about what is or isn't good for you. But a few basic tips have withstood the test of time. Regardless of what cuisine you prefer, here's what all healthy eating plans have in common. They include:

Fruits and vegetables

Lean meats and plant-based sources of protein

Less added sugar

Less processed foods

For more information, go to the American Diabetes Assiciation.
Chicken & White Bean Soup
Once again, rotisserie chickens can really relieve the dinner-rush pressure-especially in this Italian-inspired soup that cries out for a piece of crusty bread.
Serves 6

Ingredients
2 teaspoons extra-virgin olive oil
2 leeks, white and light green parts only, cut into 1/4-inch rounds
1 tablespoon chopped fresh sage, or 1/4 teaspoon dried
2 14-ounce cans reduced-sodium chicken broth
2 cups water
1 15-ounce can cannellini beans, rinsed
1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)

Directions
Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.

Tips

Make Ahead Tip: Cover and refrigerate for up to 2 days.

Nutrition Facts

Serving Size: 1 1/2 cups

Per Serving:

248 calories; protein 35.1g; carbohydrates 14.8g; dietary fiber 4g; sugars 1.3g; fat 5.8g; saturated fat 1.4g; cholesterol 79.3mg; vitamin a iu 521.3IU; vitamin c 3.6mg; folate 22.7mcg; calcium 41.2mg; iron 1.9mg; magnesium 38mg; potassium 408.2mg; sodium 244.1mg; thiamin 0.1mg.

Exchanges: 1 starch, 3 lean meat

BBQ Chicken Bowls
These BBQ chicken bowls are perfect for weeknight dinners. They come together in just 15 minutes and are chock-full of the classic barbecue flavors you love, including saucy beans, coleslaw and potatoes.
4 servings

Ingredients
8 ounces Yukon Gold potatoes, cut into 1/2-in. pieces
1 tablespoon canola oil
⅞ teaspoon kosher salt, divided
½ teaspoon black pepper, divided
1 ½ tablespoons mayonnaise
1 tablespoon apple cider vinegar
½ teaspoon granulated sugar
2 cups angel hair coleslaw
2 (15 ounce) cans no-salt-added pinto beans, drained
1 ½ cups shredded cooked chicken breast
½ cup shredded, cooked chicken thigh
6 tablespoons spicy barbecue sauce
½ cup water
½ cup fresh yellow corn kernels
1 tablespoon chopped fresh chives

Directions
Preheat oven to 450 degrees F. Toss potatoes with oil and 1/4 teaspoon each salt and pepper. Spread on a rimmed baking sheet; roast until golden, about 15 minutes.
Whisk together mayonnaise, vinegar, sugar, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a bowl. Add slaw, and toss to coat.
Combine beans, chicken, barbecue sauce, water, and 3/8 teaspoon salt in a saucepan; bring to a simmer over medium-high. Remove from heat; divide among 4 bowls. Top with potatoes, slaw, corn, and chives.

Nutrition Facts
Serving Size: about 1 cup bean mixture, 1/4 cup potatoes, 1/4 cup slaw, and 2 Tbsp. corn

Per Serving: 402 calories; protein 23g; carbohydrates 54g; dietary fiber 12g; sugars 11g; fat 11g; saturated fat 2g; sodium 765mg; added sugar 1g.

.
Pumpkin-Oatmeal Muffins
These healthy pumpkin-oatmeal muffins will get you in the mood for fall. Sprinkling the muffins with pecans adds a nutty crunch to every bite. Serve them for breakfast or as a grab-and-go snack.
Serves 12

Ingredients
3 ½ cups old-fashioned rolled oats

1 ½ cups reduced-fat milk

1 cup unseasoned pumpkin puree

½ cup light brown sugar

1 ½ teaspoons vanilla extract

1 teaspoon baking powder

1 teaspoon pumpkin pie spice

¾ teaspoon salt

2 large eggs, lightly beaten

½ cup chopped pecans

Directions

Preheat oven to 375 degrees F. Stir oats, milk, pumpkin, brown sugar, vanilla, baking powder, pumpkin pie spice, salt and eggs together in a large bowl until fully incorporated.

Lightly coat a 12-cup muffin tin with cooking spray. Spoon the batter into the prepared muffin cups, filling each almost to the top. Sprinkle evenly with pecans.
Bake the muffins until a toothpick inserted in the center comes out clean, 25 to 30 minutes. Let cool in the pan for 10 minutes, then transfer to wire rack. Serve warm or at room temperature.

Tip
To make ahead: Wrap airtight and refrigerate for up to 2 days or freeze for up to 3 months.

Nutrition Facts

Serving Size: 1 muffin

Per Serving: 183 calories; protein 5.6g; carbohydrates 27.9g; dietary fiber 3.4g; sugars 11.1g; fat 6.2g; saturated fat 1.1g; cholesterol 32.5mg; vitamin a iu 3239.7IU; vitamin c 0.9mg; folate 20.3mcg; calcium 86.6mg; iron 1.5mg; magnesium 38.2mg; potassium 207.3mg; sodium 212.4mg; added sugar 8g.

Diabetic Recipes

Links

Documents

Learn the Keys to Healthy Eating

Tips

Nutrition Facts