Diabetic Recipes

Almond-Green Bean Salad

Servings: 4 (1 1/2 cups per serving)

This delicious and crisp salad recipe is adapted from one by the Almond Board at www.almondsarein.com.

Ingredients

4 cups butter lettuce, chopped
3 cups frozen green beans, defrosted (about 1 pound)
1 cup cherry tomatoes, halved
1/3 cup sliced red onion
2 tablespoons balsamic vinegar
1 tablespoon olive oil
Black pepper to taste
2 tablespoons slivered almonds, toasted

Directions

• Rinse butter lettuce with cold running water, drain in colander, and blot dry with paper towel.
• Mix all ingredients together in a large mixing bowl.
• Serve immediately or chill briefly before serving, up to 1 hour.

Diabetic Exchanges

Vegetable: 3.0

Total Preparation & Cooking Time: 10 min. (10 Prep, 0 Cook)

Arroz con Pollo

Servings: 4 (1 1/2 cups per serving)

Ingredients

1 cup brown rice, dry
2 cups water
3/4 cup roasted chicken breast, cubed
1/2 cup green peas
1/4 cup diced bell pepper
1/4 cup chopped green onion
1 teaspoon ground cumin
1 teaspoon coriander
1 teaspoon granulated garlic
1/4 teaspoon paprika

Directions

• Place all ingredients into a rice cooker and cook until done, about 30 minutes. Serve hot.
• This recipe goes well with a large tossed salad. It is a great way to use up cooked leftover chicken or turkey.

Diabetic Exchanges

Bread & Starch: 1.5
Fat: 2.0
Lean Meat: 0.5
Vegetable: 1.0

Total Preparation & Cooking Time: 45 minutes (15 prep, 30 cook)

Asian-Style Flounder

Servings: 4

Ingredients

4 cups raw spinach
1 cup chopped green onion
16 ounces fresh flounder
1 tablespoon grated ginger
1 tablespoon minced garlic
2 tablespoons light soy sauce
2 teaspoons sesame oil

Directions

• Preheat oven to 350 degrees.
• Place spinach in baking dish and top with fish and remaining ingredients.
• Bake fish until done, about 10 minutes.

Chili Spaghetti

Servings: 6

Ingredients

12 ounces dry whole-wheat spaghetti
2 tablespoons olive oil
1/2 cup onions, chopped
4 ounces ground lean turkey breast
1 cup kidney beans, with juice
1 can (15 ounces) diced tomatoes, no added salt
1 cup tomato sauce, no added salt
1 teaspoon dried oregano
1 teaspoon cumin
1/2 teaspoon chili powder

Directions

• Cook spaghetti according to package directions. Drain when done.
• Heat a large nonstick skillet over medium-high heat. Add oil and onions and sauté until golden, about 3 minutes.
• Add turkey breast and cook until done.
• Add the rest of the ingredients and bring to a boil.
• Serve the sauce over the spaghetti.