Diabetic Friendly Recipes
Applesauce Pancakes
Yield: 10 servings (serving size: 1 pancake)
Trading butter for applesauce is a healthy way to cut out excess fat and still enjoy the sweetness of pancakes.
Preparation
Combine first 4 ingredients in a medium bowl; make a well in centre of mixture. Combine buttermilk and next 3 ingredients. Add buttermilk mixture to dry ingredients, stirring just until dry ingredients are moistened.Heat a non-stick griddle or non-stick skillet coated with cooking spray over medium heat. For each pancake, pour 1/4 cup batter onto hot griddle, spreading to a 5-inch circle. Cook pancakes until tops are covered with bubbles and edges look cooked; turn pancakes, and cook other side.
Serve with maple syrup and fresh fruit, if desired (syrup and fruit not included in analysis).
Tip: One tablespoon of sugar-free maple syrup has 8 calories and 3 grams of carbohydrate.
Honey Grapefruit With Banana
Prep Time: 5 minutes
This fruity dish is a perfect breakfast or dessert plate. Grapefruit ranks low on the glycaemic index, and the dish uses mint, a "free food" to add flavour. When you're hungry for breakfast at suppertime, enjoy a bowl of this sweet minted fruit with an omelette.Preparation
Drain grapefruit sections, reserving 1/4 cup juice.Combine grapefruit sections, juice, and remaining ingredients in a medium bowl. Toss gently to coat. Serve immediately, or cover and chill.
Veggie Sausage-Cheddar Frittata
Prep Time: Cook Time: Yield: 4 servings (serving size: 2 wedges)A serving of this dish contains only 10 carbohydrates. Simple substitutes like veggie sausage, reduced-fat cheese, and egg whites also cut back on unhealthy saturated fat.
Preparation
Preheat broiler.Place a 12-inch ovenproof nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chopped bell pepper and mushrooms; sauté 3 minutes. Add sausage, salt, and pepper; reduce heat to medium-low, and cook 1 minute.
Combine egg substitute and half-and-half; carefully pour over sausage mixture. Cover and cook 6 minutes. (Frittata will be slightly moist on top.) Sprinkle with cheese.
Broil 1 to 2 minutes or until cheese melts. Cut into 8 wedges.
Barley and Black Bean Salad
Yield: 4 servings (serving size: about 1 1/2 cups)
A serving of this salad is perfect for lunch. It's high in carbohydrates, but packs in 12 grams of fibre and is low in cholesterol.Preparation
Cook barley according to package directions, omitting salt. Drain barley in a colander, and rinse with cold water until completely cooled.
Combine black beans, next 6 ingredients, and, if desired, cilantro and red pepper in a medium bowl. Add barley to black bean mixture; toss gently.
Combine black beans, next 6 ingredients, and, if desired, cilantro and red pepper in a medium bowl. Add barley to black bean mixture; toss gently.
Veggie Tostadas
Prep Time: Cook Time: Yield: 4 servings (serving size: 1 tostada)
Use this and then layer on extra fiber-rich veggies. The American Diabetes Association recommends subtracting half the number of fiber grams from the total grams of carbohydrates (but only for meals with at least 5 grams of fiber). This gives a better estimate of your food's carb count.
Directions
Place a medium non-stick skillet coated with cooking spray over medium-high heat until hot. Add mushrooms, zucchini, and bell pepper to pan. Sauté 3 to 5 minutes or until vegetables are tender. Spoon about 3/4 cup vegetable mixture over black bean mixture on each tostada. Top with lettuce, salsa, and cheese.
Fresh Berries With Maple Cream
Prep Time: Yield: 4 servings (serving size: about 2/3 cup berries and 1/4 cup maple cream)
Indulge in dessert with this sweet, guilt-free fruit dish. It's low in calories and a great way to get your intake of antioxidantsDirections
Combine sour cream and maple syrup in a small bowl; stir with a whisk.
Combine berries, and spoon into dessert dishes; pour maple cream over berries.
Combine berries, and spoon into dessert dishes; pour maple cream over berries.
Cookies 'n' Cream Crunch
Yield: 9 servings (serving size: 1 square)
This dessert uses no-sugar-added ice cream to cut down on carbs. It calls for pecans, but you can substitute almonds instead if you want a boost of mono-unsaturated fat.
This four-ingredient dessert comes together quickly then sets in your freezer overnight. Keep these ingredients on hand for those moments when you discover you need a delicious dessert for the morning's work birthday gathering or tomorrow's neighbourhood block party.
Directions
Combine first 3 ingredients; reserve 1 cup mixture. Press remaining crumb mixture firmly in bottom of a 9-inch square pan. Freeze 10 minutes.Spread ice cream over crumb mixture in pan. Sprinkle reserved crumb mixture over ice cream; gently press mixture into ice cream. Cover and freeze at least 8 hours.
To serve, let stand at room temperature 5 minutes; cut into 9 squares.
Cantaloupe Sherbet
Yield: 5 servings (serving size: 1 cup)
Home-made treats are the best way to maximize taste and keep an eye on the carb count. Combining cantaloupe and fat-free yogurt makes a creamy sherbet.
This easy 5-ingredient melon sherbet is a great way to transform fresh cantaloupe into a low-sugar frozen dessert.
Directions
Combine cantaloupe, sweetener, and lemon juice in a blender or food processor; process until smooth. Transfer mixture to a medium bowl.Sprinkle gelatin over cold water in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves, about 4 minutes. Add to cantaloupe mixture, stirring well. Add yogurt, stirring until smooth.
Pour mixture into an 8-inch square pan; freeze until almost firm.
Transfer mixture to a large bowl; beat with a mixer at high speed until fluffy. Spoon mixture back into pan; freeze until firm.
Scoop into 5 individual serving dishes to serve. Garnish each serving with a cantaloupe wedge, if desired (cantaloupe wedge not included in analysis).
Chilli-Fried Potatoes
Yield: 4 servings (serving size: 3/4 cup
Finally, the diabetic's answer to chilli cheese fries. Olive oil is a healthy way to fake the fried food flavour. Using chilli powder, onions, and a pinch of low-fat cheese creates a rich, zesty taste without fat or carbs.Directions
Arrange potato in a steamer basket over boiling water. Cover and steam 10 minutes or until tender. Remove from heat.Deep-Dish Taco Pizza
Prep Time: Cook Time: Total Time: Yield: 6 servings (serving size: 1 slice)
Ground round is a lean cut of mean, but you can also substitute lean ground turkey to trim excess saturated fat. Though this dish contains lycopene-rich tomatoes, add onions for a boost of vitamin C.Directions
Preheat oven to 425°.Cook beef and onion in a large nonstick skillet over medium-high heat until beef is browned, stirring to crumble. Drain well, and return beef mixture to pan. Stir in tomatoes and seasoning; cook over medium-high heat 1 minute or until thoroughly heated; set aside.
Unroll pizza crust dough. Press into bottom and halfway up sides of a 13 x 9-inch baking dish coated with cooking spray. Spoon beef mixture over pizza crust dough.
No comments:
Post a Comment