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Recipes
Here are some healthy, and tasty recipes you may enjoy. These easy recipes are low in cholesterol, saturated fat, and sodium. Remember, salt isn't good for you, so try to use seasonings that don't contain salt when you're preparing meals. Avoiding butter and using oils and spreads that contain olive, canola, safflower, or corn oil are great ways to avoid saturated fats.
Healthy recipes (also appropriate for people with diabetes):
Ideas especially for people on dialysis:
Green Split Pea and Barley Soup
2 cups green split peas, rinsed and drained
3 carrots, chopped
3 or 4 stalks celery, chopped
1 medium onion, chopped
12 cups water, chicken or vegetable broth
1/2 cup pearl barley, rinsed and drained
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1 bay leaf
Pepper, to taste
2 tsp. canola oil
2 cloves crushed garlic, if desired
2 medium onions, chopped
1/4 cup chopped fresh dill
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Combine split peas, carrots, celery and 1 onion with water in a large soup pot and bring to a boil.
Stir in barley, bay leaf and garlic, if using. Reduce heat and simmer partly covered for 1 1/2 to 2
hours. Stir occasionally. Add pepper to taste. Heat the oil in a nonstick skillet. Saute
remaining 2 onions until well browned on medium heat, about 6 to 8 minutes. Add dill and
onions to soup. Simmer the soup for 5 to 10 minutes longer. Remove bay leaf (and turkey
carcass, if using).
Nutrients per serving
Calories: 152
Protein: 8 g
Cholesterol: 0 mg
Fat: 1.3 g
Carbohydrates: 21 g
Exchanges: 1/2 Starch/Bread; 3 Vegetables
Source: www.diabeticgourmet.com
Smoked Turkey Waldorf Salad
2 celery stalks, sliced (1 cup)
2 slices whole-wheat bread
2 small red apples, cored and cut into 1/2-inch cubes (2 cups)
Freshly ground black pepper to taste
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1 tablespoon broken walnuts (1/4 ounce)
2 tablespoons lemon juice
2 tablespoons reduced-fat mayonnaise
Several romaine lettuce leaves, washed and dried
1/2 pound smoked turkey breast cut into 1/2 inch cubes
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Mix lemon juice and mayonnaise in a medium bowl. Add pepper. Toss turkey, celery,
walnuts, and apples in the mayonnaise. Add more pepper, if needed. Place lettuce leaves
on 2 dinner plates and spoon salad onto leaves. Toast bread and serve with salad.
Nutrients per serving
Calories: 354
Protein: 27 g
Cholesterol: 65 mg
Fat: 10 g
Carbohydrates: 40 g
Exchanges: 1 Starch, 3 Very Lean Meat, 1-1/2 Fruit, 1-1/2 Fat
Source: www.diabeticgourmet.com
Chicken and Broccoli in Mushroom Sauce
Vegetable oil spray
10 ounces fresh broccoli spears (or 10-ounce package frozen)
2 cups diced, cooked chicken
For Sauce:
1 teaspoon light margarine
1-1/3 cups Chicken Broth
1/4 cup all-purpose flour
Dash of nutmeg
5-ounce can fat-free evaporated milk (2/3 cup)
1/4 cup sliced green onions
3 tablespoons grated Parmesan cheese
8 ounces fresh mushrooms sliced (2-1/2 to 3 cups)
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For Topping:
1/4 cup fresh bread crumbs (or 1/2 slice bread)
2 tablespoons finely snipped fresh parsley
1 teaspoon grated lemon zest
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Spray a 9-inch square baking pan lightly with vegetable oil spray. Steam the broccoli spears until
tender-crisp. Plunge spears into ice water to stop them from further cooking, then drain and blot
dry on paper towels. Arrange spears in baking pan. Place chicken evenly over broccoli and set
aside. To make sauce, heat margarine over medium heat in a nonstick skillet and swirl to coat
bottom. Cook mushrooms, covered, for about 7 to 9 minutes. Switch heat to high and cook,
uncovered, for 1 to 2 minutes evaporate liquid and set aside. Preheat the oven to 375 degrees F.
Pour milk and broth into a medium saucepan, whisk in flour, and bring to a boil over medium
high heat. Cook until thickened (about 3 to 4 minutes), stirring occasionally. Stir in mushrooms,
green onions, Parmesan, and nutmeg. Pour over chicken in baking pan. Combine topping
ingredients in a small bowl, sprinkle over casserole, and bake for 25 minutes.
Nutrients per serving
Calories: 165
Protein: 18 g
Fat: 5 g
Carbohydrates: 12 g
Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat
Source: www.diabeticgourmet.com
Rosemary-Sage Steak
2 pounds boneless top sirloin steak, all visible fat removed
Marinade:
1/2 cup chopped onion (1 medium)
1/4 cup fresh lemon juice (1 to 2 medium lemons)
3 tablespoons dry white wine (regular or nonalcoholic)
2 tablespoons finely chopped fresh rosemary
or 2 teaspoons dried, crushed
2 tablespoons finely chopped fresh sage or 2 teaspoons dried
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1 teaspoon olive oil
1/2 teaspoon pepper
1 tablespoon Dijon mustard
3 medium cloves garlic, minced, or 1-1/2 teaspoons bottled minced garlic
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Place steak in an airtight plastic bag. Combine marinade ingredients in a small bowl, pour over
steak, and turn to coat evenly. Seal the bag and refrigerate for 1 to 24 hours, turning
occasionally. Preheat the grill to medium-high heat. Drain steak and grill for 8 to 12 minutes per
side, or until desired doneness.
Nutrients per serving
Calories: 164
Protein: 25 g
Fat: 6 g
Carbohydrates: 0 g
Exchanges: 3 Low-fat Meat
Source: www.diabeticgourmet.com
Shrimp Scampi
1 tablespoon butter
2 tablespoons olive oil
4 cloves garlic, finely chopped
1 pound large or medium shrimp, peeled and de veined
1 tablespoon dry seasoned bread crumbs
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1/8 teaspoon black pepper
1/4 cup dry white wine
1 tablespoon fresh lemon juice
2 tablespoons chopped fresh parsley
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In a large non-stick skillet, heat oil and butter over high heat. When butter begins to brown, add
in garlic. Lower heat; cook 1 minute, stirring to prevent garlic from over browning. Add shrimp;
cook 2 minutes, stirring occasionally. Add lemon juice, wine, pepper. Cook for 2
minutes or until shrimp are cooked through. Stir in breadcrumbs and parsley and serve
immediately.
Nutrients per serving
Calories: 172
Protein: 15 g
Cholesterol: 142 mg
Fat: 11 g
Carbohydrates: 3 g
Exchanges: 2 Medium-Fat Meat
Source: www.diabeticgourmet.com
Teriyaki Tofu Kabobs
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon light soy sauce
1 clove garlic
2 teaspoons minced ginger
Soak skewers in water for 30 minutes to prevent them from burning when you cook the skewers.
In a plastic bag or container with a lid, place the red pepper, tofu, and pineapple chunks. Add
in pineapple juice, soy sauce, garlic, and ginger and marinate for at least 30 minutes. Drain,
saving marinade to baste. Put the tofu, red pepper, and pineapple on the skewers. Prepare an
outdoor grill or oven broiler with the rack set 6 inches from the heat source and grill or broil the
kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutrients per serving (serving size is 2 skewers)
Calories: 107
Protein: 7 g
Cholesterol: 0 mg
Fat: 2 g
Carbohydrates: 17 g
Exchanges: 1 Carbohydrate, 1 Very Lean Meat
Source: www.diabeticgourmet.com
Baked French Fries
2 large potatoes
1 tablespoon vegetable oil
1/8 teaspoon paprika
Preheat oven to 450 F degree. Peel potatoes and cut into 4 inches long and 1/4 inch wide slices.
Place in a bowl of iced water to crisp. Right before cooking, turn onto paper towel and pat
potatoes dry. Spread slices in one layer of a shallow baking pan and sprinkle with the vegetable
oil and shake pan to spread oil evenly over potatoes. Bake for 30-40 minutes, turning frequently,
until gold brown. Empty potatoes onto paper towels, then sprinkle with paprika.
Nutrients per serving
Calories: 93
Protein: 2 g
Fat: 3 g
Carbohydrates: 15 g
Exchanges: 1 Starch, 1/2 Fat
Source: www.diabeticgourmet.com
Not So Guilty Brownies
Brownies:
3/4 cup all-purpose flour
3/4 cup sugar
1/4 cup unsweetened cocoa
1/2 tsp baking powder
1/4 cup oil
2 tsp chocolate extract or flavor
2 eggs
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Frosting:
3/4 cup powdered sugar
1 T unsweetened cocoa
1 T skim or 2% milk
1/2 tsp chocolate extract or flavor
1/8 tsp butter flavor
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Pre heat oven to 350 ° F. Grease the bottom only of 8-inch square pan. In a medium bowl,
combine all brownie ingredients and mix well. Pour and spread in greased pan. Bake at 350 ° F.
for about 13-18 minutes (until top is dry and springs back when touched lightly in center). Cool
for at least 15 minutes. In a small bowl, combine all frosting ingredients and mix well. Spread
over top of slightly cooled brownies and cool completely.
Nutrients per serving
Calories: 80
Cholesterol: 18 mg
Fat: 3 g
Carbohydrates: 13 g
Exchanges: 1/2 Bread/Starch, 1/2 Fat
Source: www.diabeticgourmet.com
Mushroom & Red Pepper Omelet
2 teaspoons butter or margarine, divided
1/2 cup raw mushroom pieces, diced
2 tablespoons onion, diced
1/4 cup canned or bottled sweet red peppers, diced
3 large eggs or 3/4 cup low cholesterol egg substitute
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1 teaspoon Worcestershire sauce
2 tablespoons whipped cream cheese
1/4 teaspoon black pepper
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Melt half of butter or margarine in a skillet over a medium heat. Add the onion and mushrooms.
Sauté for 5 minutes until onion is tender. Add diced red pepper then remove the vegetables from the skillet and set aside. Melt the remaining butter or margarine in the skillet. Beat eggs, add in
the Worcestershire sauce, and cook over medium heat. When eggs almost cooked, top with the
vegetable mixture. Add dollops of whipped cream cheese over vegetables. Continue cooking
until eggs are finished. Remove from heat and fold omelet in half. Sprinkle with pepper. Divide
in to two portions and serve.
Nutrients per serving (Serving size: 1/2 omelet)
Calories: 199
Protein: 11 g
Carbohydrate: 4 g
Fat: 15 g
Cholesterol: 341 mg (24 mg with low cholesterol egg product)
Potassium: 228 mg
Phosphorus: 167 mg
Calcium: 55 mg
Fiber: .6 g
Exchanges:
1-1/2 meat; 2 fat; 1/2 vegetable, medium potassium
Source: www.diabeticgourmet.com
Chicken Nuggets with Honey Mustard Dipping Sauce
1 tablespoon Dijon mustard
1/2 cup mayonnaise
2 teaspoons Worcestershire sauce
1 egg, beaten
1 pound boneless chicken breast, cut into 36 bite-sized pieces
nonstick cooking spray
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2 tablespoons liquid nondairy creamer
1/3 cup honey
3 cups finely crushed low sodium cornflakes
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Combine honey, mayonnaise, mustard, and Worcestershire sauce together in a small bowl and
stir. Place sauce in the refrigerator until nuggets are finished and use as for dipping. Preheat the
oven to 400° F. Combine nondairy creamer and egg in a small bowl. Crush cornflakes and put
into a large zip-lock bag. Dip chicken pieces in egg mixture, shake in zip-lock bag to coat with
cornflake crumbs. Bake nuggets on a baking sheet sprayed with nonstick cooking spray for 15
minutes or until done.
Nutrients per serving (serving size is 3 nuggets, plus 1 tablespoon sauce)
Calories: 175
Protein: 9 g
Carbohydrate: 13g
Fat: 9 g
Cholesterol: 48 mg
Potassium: 92 mg
Phosphorus: 76 mg
Calcium: 7 mg
Fiber: 0.2 g
Exchanges:
1 meat; 1/2 starch; 1/2 high calorie; 1 fat
Carbohydrate choices 1
Source: www.davita.com
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