The following are recipes for diabetics that I gather from various articles.
Breakfast Recipes
1. Fritata Vegetables and Cheese
Material:
- 8 eggs or egg 2 cups fat-free and cholesterol-free
- ½ teaspoon salt
- 1 / 8 tsp pepper powder
- ½ cup grated cheese (swiss or cheddar)
- 2 tablespoons vegetable oil or butter
- 2 cup chopped red bell pepper / green / yellow
- ½ cup chopped onion
Method:
1. Whisk eggs, salt and pepper until well blended, add the cheese, set aside
2. Heat a fry-pan, saute peppers and onions until onions wilt
3. Flush with beaten eggs, cook with small to moderate heat for 8-10 minutes until the eggs to harden and brown underneath
4. Preheat oven to broil (500 degrees F) enter the egg with The front broil fry for 2 minutes until golden brown surface of the egg
5. Cut like a slice of Pizza
Nutritional Content: 190 calories, 1 g fiber, 330mg sodium, 14 grams fat (4 g saturated fat), 12 grams protein, 300 mg cholesterol, 5 g carbohydrate
2. Cinnamon Raisin French Toast
Material:
- 2 eggs plus 1 egg white or 3 / 4 cup egg cholesterol-free fat-free products
- ¾ skim milk / fat free
- ½ teaspoon vanilla
- 8 pieces of cinnamon-raisin bread
Method:
1. Stir all ingredients except bread until blended, put into a bowl / dish flat
2. Heat a fry-pan 375 degrees F, basting with oil / butter
3. The second dip and bake the side of the bread with mixing egg in fry-pan average for 4 minutes or until golden on both sides brownish
Nutritional Content: 210 calories, 2 g fiber, 270 mg sodium, 5 g fat (1 g saturated fat), 10 grams protein, 110 mg cholesterol, 33 g carbohydrate
3. Pumpkin Muffin
Material:
- 1 1 / 3 cup flour
- ¾ cup buckwheat flour / whole wheat
- ¼ cup sugar or substitute 1 / 3 cup sugar
- 1 ½ tsp baking powder
- 1 teaspoon ground cinnamon
- ½ teaspoon baking soda
- ½ teaspoon salt
- 2 eggs beaten btr
- 1 cup cooked mashed yellow pumpkin / canned
- ½ cup fat free milk
- 2 tablespoons vegetable oil
- ½ tablespoons grated orange skin
- ¼ cup orange juice
Method:
1. Grease 12 muffin size 2 1/2inch with oil for greasing
2. Mix the flour, wholewheat flour and sugar, baking powder, cinnamon, baking soda, and salt. Make indentation in center of dough. Set aside
3. In another bowl mix eggs, milk and oil, orange rind, and orange juice
4. Enter the egg mixture into the indentation flour, stir with wooden spoon
5. Enter the batter evenly into 12 molds
6. Bake 400 degrees F for 15-20 minutes
7. Let stand in oven for 5 minutes
Nutritional Content: 134 calories (141 calories and 24 grams of carbohydrates for the use of sugar), 4 g fat (1 g saturated fat), 36 mg cholesterol, 204 mg sodium, 22 g carbohydrate, 2 g fiber, 4 g protein, 47% vit . A, 6% vit.C, 6% calcium, 9% iron
4. Minty Cocoa
Material:
- ½ cup unsweetened cocoa powder
- ¼ cup sugar or sweetener substitutes
- 10 mint in puree
- 6 cups skim milk / fat free
Method:
1. ¾ cup milk Combine all ingredients in a large saucepan, heat over medium heat until bubbling, do not get frothy
2. Combine remaining milk, stir until bubbling
3. Lift, for 6 people. If you want more viscous can be mixed.
4. Garnish with fresh mint leaves (optional)
Nutritional Content: 134 calories (167 calories and 28 grams of carbohydrates with real sugar), 1 gram fat, 0 grams saturated fat, 4 mg cholesterol, 128mg sodium, 21 g carbohydrate, 0 g fiber, 10 grams protein, 15% vit.A , 3% vit.C, 31% calcium, 7% iron
5. Fruit parfaits
Material:
- ½ cup chopped sweet melon
- ½ cup chopped strawberries
- ½ cup chopped kiwi or melon honey
- ½ banana cut into small
- ½ cup low-fat vanilla yogurt with artificial sweeteners / artificial sweet
- 2 tablespoons toasted almond pieces of nut / roasted
Method:
Mix all fruits, for two cups, stacking layers of fruit intermittent starting and ending with a layer of fruit, sprinkled with almond pieces
Nutritional Content: 160 calories, 5 g fiber, 60 mg sodium, 5 g fat, 1 g saturated fat, 8 g protein, 26 g carbohydrate, 0 g cholesterol
Brunch / Snack
1. Smoothies Watermelon-Kiwi-Banana
Material:
- 1 cup watermelon, cut into
- 1 kiwi fruit cut into
- 2 box / cube ice cube
- 1 ripe banana fruit cut into
- ¼ cup apple juice
Method:
1. Mix all the ingredients put into the blender or food processor
2. Blend for 30 seconds until blended and smooth
3. Serve immediately in tall glasses
Nutritional Content: 115 calories, 3 grams fiber, 5 mg sodium, 1 g fat (saturated fat 0gr), 1 g protein, 0mg cholesterol, 29 grams carbohydrate
2. Triple Fruit Smoothies
Material:
- 2 cup low-fat vanilla yogurt with artificial sweeteners
- 1 cup fresh raspberries
- ½ cup orange juice
- 1 medium banana cut into pieces
Method:
1. Mix all ingredients and blend for 30 seconds or until smooth
2. Serve immediately
Nutritional Content: 105 calories, 3 grams fiber, 50 mg sodium, 1 g fat (0 g saturated fat), protein 6 g, Cholesterol 0 mg, Carbohydrate 21 g
3. Chai Tea
Material:
- 2 cups water
- 4 bags of tea bags
- 2 cups skim milk / fat free
- 2 tablespoons honey ½ teaspoon ginger powder / 2 segment of fresh ginger
- ½ teaspoon nutmeg
- ¼ tsp ground cinnamon 1 / rod
Method:
1. Cook until boiling water, put tea bags boil for 2 minutes then lift tea bags
2. Add the remaining ingredients and mix well throughout, keeping the milk not to rupture. Serve hot
Nutritional Content: 80 calories, 0 grams fiber, 65 grams sodium, 0 g fat (0 g saturated fat), 4 grams protein, 0 g cholesterol, 16 g carbohydrate
4. Chunky Chicken with Thai Sauce
Material:
- 1 ½ cup cornflakes
- ½ cup cracker crumbs
- ¾ teaspoon paprika
- ¼ teaspoon salt
- ¼ tsp pepper powder
- 1 pound boneless chicken without skin 1 inch cubes
Thai Sauce:
Material:
- ½ cup low-fat yogurt
- ¼ cup creamy pindakaas / peanut butter
- ½ cup fat free skim milk
- 1 tablespoon soy sauce
- 1 / 8 chili powder
Method:
1. Preheat oven 400 degrees F
2. Coat a baking sheet with aluminum foil, mix all ingredients except chicken in a plastic bag until evenly
3. Enter the chicken pieces (per 6 pieces) and jerky with the crumbs until evenly
3. Bake for 20-25 minutes until cooked
4. Serve with Thai Sauce
How to cook Thai Sauce:
1. Combine all ingredients in a saucepan
2. Heat for 3-4 minutes and stir evenly
Nutritional Content: 180 calories, 0 g fiber, 440 g sodium, 7 g fat (2 g saturated fat), 17 g protein, 35 mg cholesterol, 13 g carbohydrate
Dishes Lunch / Dinner
1. Parmesan-Dijon Chicken
Material:
- 3 / 4 cup bread crumbs
- 1 / 4 cup grated cheese
- 1 / 4 cup canola oil or melted butter
- 2 tablespoons Dijon mustard
- 6 boneless chicken breast without the skin about 1 3/4pound
Method:
1. Preheat oven to 375 degrees F, topical 13x9x2-inch baking pan with oil / butter
2. Mix the breadcrumb and cheese in a plastic bag
3. Mix the mustard and oil in a flat bowl
4. Chicken jerky with a mixture of oil, then insert it into the bag content breadcrumb, until the entire surface of the clad breadcrumb
5. Arrange chicken in baking dish. Bake for 20-25 minutes, turning once and bake until cooked and golden brown both sides
Nutritional Content: 285 calories, fiber 0 mg, 440 mg sodium, 4 g fat (3 g saturated fat), 30 g protein, 7 mg cholesterol, 10 mg carbohydrate
2. Garlic Caramel Chicken
Material:
- 4 cloves garlic finely chopped
- 1 tablespoon canola oil / butter
- 2 teaspoons brown sugar / brown sugar
- 1 / 4 teaspoon salt
- 1 pound boneless chicken breasts without skin
- 1 / 4 cup water
- 4 pieces of sliced tomatoes
- 4 ounces swiss cheese slices
- 1 tablespoon chopped fresh basil leaves / 1 / 2 when dry
Method:
1. Saute garlic over low heat for 1-2 minutes, add sugar, stirring until melelh and flat
2. Jerky chicken with salt, put the chicken into the skillet, and cook until both sides brown for 3-5 minutes, add water, cook 8-10 minutes until the chicken until cooked
3. Turning once, until both sides covered by a caramelized garlic
4. Place the tomato slices, cheese and basil over the chicken
5. Cover the pan and cook for 1-2 minutes until cheese is melted
6. Serve hot
Nutritional Content: 240 calories, 0 g fiber, 330 mg sodium, 13 grams fat (7 g saturated fat) 27 g protein, 90 mg cholesterol, 4 g carbohydrate
2. Triple Fruit Smoothies
Material:
- 2 cup low-fat vanilla yogurt with artificial sweeteners
- 1 cup fresh raspberries
- ½ cup orange juice
- 1 medium banana cut into pieces
Method:
1. Mix all ingredients and blend for 30 seconds or until smooth
2. Serve immediately
Nutritional Content: 105 calories, 3 grams fiber, 50 mg sodium, 1 g fat (0 g saturated fat), protein 6 g, Cholesterol 0 mg, Carbohydrate 21 g
3. Chai Tea
Material:
- 2 cups water
- 4 bags of tea bags
- 2 cups skim milk / fat free
- 2 tablespoons honey ½ teaspoon ginger powder / 2 segment of fresh ginger
- ½ teaspoon nutmeg
- ¼ tsp ground cinnamon 1 / rod
Method:
1. Cook until boiling water, put tea bags boil for 2 minutes then lift tea bags
2. Add the remaining ingredients and mix well throughout, keeping the milk not to rupture. Serve hot
Nutritional Content: 80 calories, 0 grams fiber, 65 grams sodium, 0 g fat (0 g saturated fat), 4 grams protein, 0 g cholesterol, 16 g carbohydrate
4. Chunky Chicken with Thai Sauce
Material:
- 1 ½ cup cornflakes
- ½ cup cracker crumbs
- ¾ teaspoon paprika
- ¼ teaspoon salt
- ¼ tsp pepper powder
- 1 pound boneless chicken without skin 1 inch cubes
Thai Sauce:
Material:
- ½ cup low-fat yogurt
- ¼ cup creamy peanut butter
- ½ cup fat free skim milk
- 1 tablespoon soy sauce
- 1 / 8 chili powder
Method:
1. Preheat oven 400 degrees F
2. Coat a baking sheet with aluminum foil, mix all ingredients except chicken in a plastic bag until evenly
3. Enter the chicken pieces (per 6 pieces) and jerky with the crumbs until evenly
3. Bake for 20-25 minutes until cooked
4. Serve with Thai Sauce
How to cook Thai Sauce:
1. Combine all ingredients in a saucepan
2. Heat for 3-4 minutes and stir evenly
Nutritional Content: 180 calories, 0 g fiber, 440 g sodium, 7 g fat (2 g saturated fat), 17 g protein, 35 mg cholesterol, 13 g carbohydrate
Dishes Lunch / Dinner
1. Parmesan-Dijon Chicken
Material:
- 3 / 4 cup bread crumbs
- 1 / 4 cup grated cheese
- 1 / 4 cup canola oil or melted butter
- 2 tablespoons Dijon mustard
- 6 boneless chicken breast without the skin about 1 3/4pound
Method:
1. Preheat oven to 375 degrees F, topical 13x9x2-inch baking pan with oil / butter
2. Mix the breadcrumb and cheese in a plastic bag
3. Mix the mustard and oil in a flat bowl
4. Chicken jerky with a mixture of oil, then insert it into the bag content breadcrumb, until the entire surface of the clad breadcrumb
5. Arrange chicken in baking dish. Bake for 20-25 minutes, turning once and bake until cooked and golden brown both sides
Nutritional Content: 285 calories, fiber 0 mg, 440 mg sodium, 4 g fat (3 g saturated fat), 30 g protein, 7 mg cholesterol, 10 mg carbohydrate
2. Garlic Caramel Chicken
Material:
- 4 cloves garlic finely chopped
- 1 tablespoon canola oil / butter
- 2 teaspoons brown sugar / brown sugar
- 1 / 4 teaspoon salt
- 1 pound boneless chicken breasts without skin
- 1 / 4 cup water
- 4 pieces of sliced tomatoes
- 4 ounces swiss cheese slices
- 1 tablespoon chopped fresh basil leaves / 1 / 2 when dry
Method:
1. Saute garlic over low heat for 1-2 minutes, add sugar, stirring until melelh and flat
2. Jerky chicken with salt, put the chicken into the skillet, and cook until both sides brown for 3-5 minutes, add water, cook 8-10 minutes until the chicken until cooked
3. Turning once, until both sides covered by a caramelized garlic
4. Place the tomato slices, cheese and basil over the chicken
5. Cover the pan and cook for 1-2 minutes until cheese is melted
6. Serve hot
Nutritional Content: 240 calories, 0 g fiber, 330 mg sodium, 13 grams fat (7 g saturated fat) 27 g protein, 90 mg cholesterol, 4 g carbohydrate
3. Caribbean Chicken Salad
Material:
- 1 pound skinless chicken breast thinly sliced boneless
- 1 tablespoon black spices (blackened seasoning)
- 1 tablespoon canola oil / vegetable oil
- 1 pack / 4 cups mixed green salad leaves (spinach, arugula, lettuce)
- 1 mango cut into medium size boxes
- 1 / 2 sliced red onion
- 1 small red bell pepper chopped
- 2 / 3 cup fruit-flavored vinaigrette / raspbery or strawberry or orange
Method:
1. Jerky chicken pieces with seasoning
2. Saute chicken until cooked
3. Combine all vegetables and fruit with a vinaigrette. Divided into 4 parts
4. Serve chicken over salad with vinaigrette and tetesi
Nutritional Content: 235 calories, 2 g fiber, 220 mg sodium, 12 grams fat (2 g saturated fat), 19 g protein, 5 mg cholesterol, 18 g carbohydrate
4. Melon Chicken Salad
Material:
- 1 / 4 cup plain yogurt
- 1 / 4 cup mayonnaise / salad dressing
- 1 tablespoon lemon juice
- 1 tablespoon chopped chives
- 1 / 4 teaspoon salt
- 5 cups melon chunks small box
- 2 1 / 2 cup chopped skinless chicken breast box
- 1 cup red wine and green parts
- 1 piece of cucumber cut into cored
Method:
1. Yogurt and Combine mayonnaise, put salt, chives and lemon juice
2. Mix all ingredients and serve immediately, or chill in refrigerator for 2 hours before serving
3. Do not store more than 24 hours
Nutritional Content: 250 calories, 2 g fiber, 220mg sodium, 12 grams fat (2 grams saturated fat), 19 g protein, 5 mg cholesterol, 18 g carbohydrate
5. Strip Steaks with Mango Salsa
Material:
- 1 / 4 chopped red bell pepper
- 2 teaspoons minced jalapeno / green chili Mexico
- 1 teaspoon minced ginger
- 1 / 4 cup hour / peach jam
- 1 tablespoon lemon juice
- 1 medium chopped mango
- Boneless strip steaks 4 slices per 1 pound size
- 1-2 tablespoons seasoning Caribbean
Method:
1. Mix the minced peppers, chilies, ginger, lime juice, jam and mango
2. Boil steak that has been greased by Caribbean seasoning (or other seasoning) 60-10 minutes, turning once, adjust with the desire. Serve with salsa
Nutritional Content: 255 calories, 1 g fiber, 260 mg sodium, 8 g fat (3 g saturated fat), 25 grams protein, 65 mg cholesterol, 22 g carbohydrate
6. Broccoli Cream Soup
Material:
- 2 tablespoons canola water / butter
- 1 medium chopped onion
- 2 carrots being sliced thin
- 2 teaspoons mustard seeds
- 1 / 2 teaspoon salt
- 1 / 4 teaspoon pepper
- 3 / 4 pound broccoli, chopped roughly
- 1 can Chicken stock
- 1 cup water
- 2 tsp lime juice
- 1 / 4 cup sour cream
Method:
1. Heat a saucepan, saute onions and carrots for 5 minutes, until wilted
2. Enter a mustard seed, salt and pepper, broccoli, stock and water
3. Cover the pan and simmer for 10 minutes until soft broccoli
4. Enter 1 / 3 soup in blender and blend until a puree. Continue until all the soup to puree. Enter the soup back into pan. Insert the lime juice, cook over low heat and last enter the sour cream
5. Serve hot
Nutritional Content: 140 calories, 4 grams fiber, 840 g sodium, 10 g fat (6 g saturated fat), 6 g protein, 25 mg cholesterol, 11 g carbohydrate
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