Indulge in these diabetic-friendly dishes
Not all low-carb, low-sugar meals have to be tasteless. Check out this collection of recipes to find a dish perfect for every course. If you missed my previous post on diabetic friendly, recipes then click here.
Potato Cakes
Prep Time:
Cook Time:
Yield: 16 potato cakes (serving size: 1 potato cake)
Cook Time:
Yield: 16 potato cakes (serving size: 1 potato cake)
This dish is perfect for a quick, easy, and lower in carbs than most potato recipes. Serve it as side dish or use it as a base to layer sautéed veggies and lean meat on top. For a boost of fibre and vitamin A, try using sweet potatoes. You can dress up plain potato cakes with vegetables for a healthier, more filling meal.Preparation
Combine first 4 ingredients in a large bowl. Divide mixture into 16 portions, using about 1/3 cup in each portion. Pat each portion into a 4-inch diameter cake; place on wax paper.
Heat a large non-stick skillet over medium-high heat. Coat both sides of each cake with cooking spray; place in batches in pan. Reduce heat to medium; cook 1 to 2 minutes on each side or until browned. Remove from pan, and place on wax paper. Cool completely.
Snapper With Tomato-Caper Topping
Preparation
Preheat oven to 450º.
Combine first 6 ingredients and crushed red pepper, if desired; set aside.
Place snapper on a broiler pan lined with aluminium foil; coat foil with cooking spray. Sprinkle snapper with paprika; coat with cooking spray. Bake at 450º for 10 minutes.
Top snapper with tomato mixture; bake 5 minutes or until fish flakes easily when tested with a fork. Sprinkle with parsley, and serve with lemon wedges.
Basil Scallops With Spinach Fettuccine
Prep Time: Yield: 4 servings (serving size: about 3/4 cup scallops and 1 cup pasta)
Spinach pasta is a great way to add flavour to the dish. The trick to eating pasta is portion control. If you're trying to cut down on carbs, cut the serving size of pasta to 1/2 cup or 3/4 cup. Spinach fettuccine is a tasty way to get in your veggie servings. Tossed with scallops, this dish a great source of vitamin B12 and protein. You can also substitute chicken, which is also a lean source of protein.Preparation
Cook pasta according to package directions, omitting salt and fat. Drain.
Rinse scallops, and pat dry with a paper towel. Sprinkle scallops with pepper. Place a large non-stick skillet coated with cooking spray over medium-high heat until hot. Add half of scallops; cook 3 minutes on each side or until done. Remove scallops from pan; keep warm. Repeat procedure with remaining scallops.
Combine olive oil and next 3 ingredients; set aside.
Place same pan over high heat until hot. Add wine and green onions, and cook 1 minute. Add olive oil mixture; cook 15 seconds. Add scallops and any accumulated juices; cook 15 seconds, stirring constantly. Spoon scallops and juices over pasta. Sprinkle with parsley.
Beef Kebabs
Yield: 5 servings (serving size: 1 kebab)
Serve this crowd-pleaser without the guilt of consuming too many carbs. The beef tenderloin is both lean and savoury, and the veggies provide a little bit of fibre and vitamins A and C. This grilled dish is great any time of the year. It's colourful vegetables are filled with nutrients like vitamin C, fibre and vitamin E. Beef is chock full of vitamin B12 and iron. Try this kebab with chicken for a leaner alternative.Preparation
Prepare grill.
Cut meat into 20 (3/4-inch) cubes. Sprinkle Worcestershire sauce over meat. Thread meat, bell pepper, tomatoes, mushrooms, and squash alternately onto 5 (12-inch) skewers. Sprinkle evenly with black pepper.
Place kebabs on grill rack coated with cooking spray; grill, uncovered, 10 minutes or to desired degree of doneness, turning once. Sprinkle evenly with salt.
Tip: If using wooden skewers, be sure to soak them in water 30 minutes before threading to keep them from burning during grilling.
Apple Slaw
Yield: 6 servings (serving size: 1 cup)
Try this healthy version of coleslaw for a sweet and crunchy side. At only 2 grams of fat and 10 grams of carbs per serving, it's the perfect complement to any barbecue dish. This guilt-free side is sweetened with apples and even has fiber, to aid in digestion. Serve at your next picnic instead of fatty potato salad and wow the crowd.
Preparation
Combine first 7 ingredients in a large bowl, stirring with a whisk until blended. Add cabbage and apple; toss well.
Cover and chill thoroughly, tossing occasionally.
Tip: If you want to add a little more tartness to this salad, you can make it with Granny Smith apples.
Cumin Quick Bread
Yield: 10 servings (serving size: 1 slice)
There's no need to skip out on bread, even with diabetes. This savoury loaf calls for a calorie-free sweetener, fat-free milk, and egg substitute to cut calories while keeping the flavour. Serve this cumin bread with dinner or for breakfast, with SmartBalance butter spread for a boost of omega-3 fatty acids. Serve this cumin bread with dinner or for breakfast, with SmartBalance butter spread for a boost of omega-3 fatty acids.Preparation
Preheat oven to 350°.
Combine first 7 ingredients in a medium bowl; make a well in centre of mixture. Combine milk and next 3 ingredients; stir well. Add to flour mixture, stirring just until dry ingredients are moistened.
Spoon batter into an 8 1/2- x 4 1/2-inch loaf pan coated with cooking spray. Bake at 350° for 40 minutes or until a wooden pick inserted in centre comes out clean. Remove from pan, and let cool on a wire rack.
Seared Chicken With Avocado
Prep Time:
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Yield: 4 servings (serving size: 1 chicken breast half and 1/4 cup avocado mixture)
Cook Time:
Yield: 4 servings (serving size: 1 chicken breast half and 1/4 cup avocado mixture)
Preparation
Sprinkle seasoning on both sides of chicken. Heat oil in a large nonstick skillet over high heat. Add chicken to pan, smooth side down; cook 1 minute or until seared. Reduce heat to medium; cook 3 minutes on each side or until lightly browned.
Combine avocado, cilantro, pepper, lime juice, and salt. Squeeze one-fourth lime over each piece of chicken before serving. Serve with avocado mixture.
Three-Pepper Pizza
Yield: 6 servings (serving size: 1 wedge)
Pizza gets a bad rap, but when topped with veggies like bell peppers, it's a great source of calcium and vitamin C. Try using a whole-wheat crust for an extra boost of fibre. Contrary to popular belief, pizza can be a healthy dish. Adding vegetables like bell peppers, which are the best source of vitamin C, boosts your veggie intake. Additionally, if you choose reduced-fat or fat-free cheese you cut back on fat and still get a boost of calcium.Preparation
Preheat oven to 450°.
Combine seasoning, tomato paste, and water in a small bowl; stir well. Spread over pizza crust. Top evenly with cheese. Sprinkle bell pepper and onion evenly over cheese.
Bake at 450° for 10 to 12 minutes or until cheese melts. Cut into 6 wedges, and serve.
Tip: Bell peppers come in an assortment of colours: green, red, yellow, orange, brown, and purple. The color depends on variety and ripeness. When peppers are picked before they reach maturity, they are green. But when left on the vine a little longer, a pepper ripens and changes colour, depending on its variety.
Peanut-Butter-and-Jelly-Sandwich Cookies
Yield: 20 servings (serving size: 1 sandwich cookie)
Turn an everyday sandwich into a guilt-free dessert treat. No-sugar-added peanut butter is a great option for diabetic recipes, but a lot of natural peanut butters are also low in sugar. Serve with a glass of fat-free milk for a boost of protein. Peanut butter cookies make the perfect base for a layer of sweet strawberry spread. Serve these sweet-and-salty cookies for an afternoon snack or a sweet lunch box surprise.
Preparation
Preheat oven to 350°.
Beat margarine and peanut butter with a mixer at medium speed until creamy. Gradually add sweetener and sugar, beating well. Add egg whites and vanilla; beat well. Combine flour, soda, and salt in a small bowl, stirring well. Gradually add flour mixture to creamed mixture, beating well.
Shape dough into 40 (1-inch) balls. Place balls 2 inches apart on baking sheets coated with cooking spray. Flatten cookies into 2-inch circles using a flat-bottomed glass. Bake at 350° for 8 minutes or until lightly browned. Cool slightly on pans; remove, and let cool completely on wire racks.
Spread about 1 1/2 teaspoons strawberry spread on the bottom of each of 20 cookies; top with remaining cookies.
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