Diabetic Recipes
We have listed some diabetic recipes that we think you will enjoy. Browse through some of the diabetes recipes. You will find diabetic main courses, diabetic desserts, diabetes snacks, and diabetic breads.
Diabetics recipes - Main Courses
Cajun Chicken
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken.
Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Calories: 166
Protein: 25 g
Fat: 6 g
Carbohydrates: 0 g
Exchanges: 3 Lean Meat
Turkey Burgers
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Calories: 208
Protein: 17 g
Sodium: 195 mg
Cholesterol: 48 mg
Fat: 14 g
Carbohydrates: 5 g
Exchanges: 3 Meat
Broiled Swordfish
Ingredients
1/2 bunch of watercress
Juice of 1/2 lemon
2 tablespoons plain low-fat yogurt
1/8 teaspoon pepper
Salt to taste
1 pound swordfish, about 1 inch thick
1 tablespoon virgin olive oil (optional)
Dash paprika
Directions
Preheat broiler. Mince enough watercress to make 2 tablespoons. Reserve several sprigs for garnish. Mix minced watercress with lemon juice, yogurt, pepper and salt.
Brush each side of fish with oil, if desired, and sprinkle with dash of paprika. Broil about 3 inches from heat source 8 minutes; turn and broil 8 to 10 minutes more until fish flakes easily with a fork. Garnish with watercress sprigs and a small amount of the lemon-watercress sauce.
Calories: 142
Protein: 23 g
Sodium: 162 mg
Cholesterol: 44 mg
Fat: 4 g
Carbohydrates: 1 g
Exchanges: 3 Low-Fat Meat
Chicken Breasts Stuffed with Spinach & Sun-Dried Tomatoes
4 cups (moderately packed) fresh spinach, coarsely chopped
2 to 3 tbsp sun-dried tomatoes in olive oil and Italian seasonings, drained and julienned
1/3 c shredded reduced-fat mozzarella cheese
2 tbsp grated Parmesan cheese
4 5-oz. boneless, skinless chicken breast halves
1 tsp dried Italian seasoning
3/4 tsp garlic powder
1/4 tsp salt
1/2 tsp ground black pepper
1 tbsp extra virgin olive oil
1. Coat a large nonstick skillet with nonstick cooking spray. Add the spinach, and cook over medium-high heat, 2 minutes, or until the spinach is wilted. Remove from heat, and toss in the sun-dried tomatoes, mozzarella and Parmesan. Set aside.
2. Cut a deep pocket into the thickest side of each piece of chicken, and stuff a quarter of the spinach mixture into each pocket. Close by pressing flesh together and securing with a wooden toothpick, if necessary. Combine the Italian seasoning, garlic powder, salt and pepper, and sprinkles both sides of the chicken pieces with some of the mixture.
3. Wipe out the skillet, add the olive oil, and preheat over medium-high heat. Add the chicken, and cook for 2 minutes on each side, or until nicely browned. Reduce heat to medium-low, cover and cook for about 8 minutes, turning occasionally, until the chicken is cooked through. Serve hot.
Makes 4 Servings.
Nutrients Per Serving:
208 Calories
31 g Protein
7.9 g Total Fat
2.5 g Saturated Fat
2 g Carbohydrates
73 mg Cholesterol
357 mg Sodium
0.5 g Fibe
Shrimp Gumbo
Ingredients:
2 tbsp olive oil, divided
2 tbsp atkins bake mix
2 celery stalks, chopped
1 small green bell pepper, seeded, chopped
1 small onion, chopped
2 can reduced sodium chicken broth -, (14 1/2 oz ea)
1 cup water
1 cup diced stewed tomatoes
2 tsp creole seasoning blend
2 garlic cloves, pressed
1 lb collard greens, washed, cut strips
1 = (or two 10-oz packages frozen)
1 package frozen cut okra - (10 oz)
2 lb large shrimp, shelled, deveined
1 hot red pepper sauce
1 salt, to taste
1 freshly-ground black pepper, to taste
Instructions:
In a large saucepan, heat oil over medium heat, whisk in bake mix and cook,
whisking, until golden brown and bubbly, about 5 minutes. Add celery,
bell pepper and onion and cook, stirring occasionally, 5 minutes, until
vegetables are softened.
Add chicken broth, water, tomatoes, Creole seasoning and garlic to
vegetable mixture and bring to a boil. Add collards and okra, cover and
cook until collards are tender, about 10 minutes.
Add shrimp to gumbo, mix well, cover, and cook 3 to 4 minutes, until shrimp
are pink and cooked through. Season to taste with hot pepper sauce, salt
and pepper.
This recipe yields 6 servings.
Carbohydrates: 16.5 grams
Net Carbs: 10.5 grams
Fiber: 6 grams
Protein: 26 grams
Fat: 7 grams
Calories: 232
Asian Steak Dinner with Soy Sesame Sauce
4 servings
Ingredients:
1 to 1 1/4 pounds top sirloin steak
1/2 cup beef broth
1/4 cup dry sherry
2 tablespoons soy sauce
1 tablespoon minced fresh ginger
1 teaspoon cornstarch*
2 teaspoons butter
2 teaspoons peanut or olive oil
1 to 2 teaspoons Asian (toasted) sesame oil
2 to 3 green onions, thinly sliced or cut lengthwise into slivers
Preparation Method:
1
Cut steak into 4 equal portions. Place each piece between 2 pieces of plastic wrap. With a heavy, flat-sided mallet, pound meat firmly but gently all over to a thickness of 1/3 to 1/2 inch.
2
In a small bowl, stir together broth, sherry, soy sauce, ginger, and cornstarch. Set aside. Melt butter in oil in a wide nonstick frying pan over medium-high heat. When butter sizzles, add steak. Cook, turning once, until steak is well browned on both sides and still pink in center; cut to test (2 to 3 minutes). Transfer to a platter and keep warm.
3
Stir broth mixture, then add to pan, increase heat to high, and bring to a boil, stirring. Then continue to boil and stir until slightly thickened (1 to 2 minutes).
4
Pour sauce over steak; drizzle with sesame oil to taste, then sprinkle with green onions.
5
* You can further reduce carbs by substituting not/Starch or guar gum for the corn starch, but it only changes the count by .5 grams per serving, and the cornstarch is frankly, easier, in this case.
Carbohydrates: 2.7 carbs per serving.
Lemon Spare Ribs
4 servings
Ingredients:
3 lbs Pork Spare Ribs
Salt and White Pepper
6 Tablespoons Malt Vinegar
4 teaspoons Brown Sugar Twin
1 Tablespoon Granular Splenda
1 1/2 teaspoon Dark Soy Sauce
1/2 teaspoon grated Lemon Zest
1/2 cup pre-made Keto Lemonade
(or unsweetened Kool-Aid Lemonade made up with Splenda)
2 Eggs, beaten
Soy or Oat Flour for dusting
Preparation Method:
1
Chop the spare ribs into 3 inch lengths. Season with salt and pepper and rub in well. In a large bowl mix together the vinegar, Sugar Twin, Splenda 1/2 teaspoon salt, 1/4 teaspoon pepper, soy sauce, lemon zest and Lemonade. Add the spare ribs and leave to marinate for several hours.
2
Dip the spare ribs into the beaten egg, then dust with soy or oat flour. Heat the oil to 320°F in a wok or deep-fryer and deep-fry the spare ribs in batches for 2 minutes until the pork is cooked through and a good rich color. Drain in a wire sieve/colandar. Serve hot.
3
The addition of lemon zest and lemonade gives spareribs a deliciously tangy, different flavor.
4
Carbohydrates: 3 carb grams per serving
Broiled Scallops
2 servings
Ingredients:
1 1/2 pounds bay scallops
1 Tablespoon garlic salt
2 Tablespoons butter, melted
2 Tablespoons lemon juice
Preparation Method:
1
Turn broiler on to medium or medium-high.
2
Rinse scallops and place in a shallow baking pan. Sprinkle with garlic salt, melted butter or margarine and lemon juice.
3
Broil 6 to 8 minutes or until scallops start to turn golden. Remove from oven and serve with extra melted butter on the side for dipping.
Carbohydrates: 8 carbs per serving.
