diabetes diet 101 healthy diabetes recipes to reverse diabetes forever and enjoy healthy living for

Diabetes Diet

101 Healthy Diabetes Recipes to Reverse Dia- betes Forever and Enjoy Healthy Living for Life

By: J.J. Lewis

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Table of Contents

To Cure

Diabetes

Click Here

Introduction

101 Healthy Diabetes Recipes

1.Veggie Sausage-Cheddar Frittata

2. Herbed Mushroom and Chicken

3. Avocado Dip

4. Broccoli Cheddar Bake

5. Beef and Vegetable Kebabs with Brown Rice

6. Spicy Steaks

7. Santa Fe Chicken

8. Crockpot Chicken with Greek Yogurt

9. Mediterranean roast turkey

10. Basic Chinese Steamed Chicken

11. Prawn Fritters

12. Apricot and Mustard Burger




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13. Green chilli stew

14. Low-fat cheese and potato soup

15. Pork chops and Corn bread

16. Italian sausage with black beans

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17. Crockpot Spinach and Broccoli Lasagne

18. Pork roast with Orange juice


20. Zucchini and Chicken pasta

21. Flavor Salmon Croquettes

22. Tasty Tomato Soup

23. Fresh Marinara Sauce

24. Onions with Roasted Sweet Potatoes

25. Crispy Turkey Casserole

26. Candy-Like Bacon Green Beans

27. Mayonnaise Free Deviled Eggs

28. Beef Sirloin Salad

29. Bacon, Spinach & Onion Pan Quiche

30. Low Carb Enchilada Zucchini

31. Walnut Raisin Oatmeal

32. Watermelon Spinach Feta Salad

33. Asparagus Onion and Soy Soup

34. Crustless Pumpkin Custard

35. Goat Cheese and Mushroom Omelette

36. Parmesan Crusted Tilapia Dish






37. Non-fat Banana Strawberry Smoothie

38. Rice, Chicken and Vegetable Casserole

39. Acorn Squash Soup

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40. Spicy Cilantro, Garlic and Lime Marinade

41. Delicious Chicken Fajitas

42. Avocado and Tomato Guacamole

43. High Fiber Pumpkin Muffin

44. Tomato Mozzarella Basil Caprese

45. Spicy Cauliflower Cheese Bake with Bacon

46. Low Fat Shrimp Stuffed Mushrooms

47. Hot Artichoke Bottoms

48. Weight Watchers Fried Mushrooms

49. Easy Peasy Italian Broiled Chicken

50. Spanish-Style Chicken Skillet

51. Turkey and Veggies Chowder

52. Eggplant and Tomato Parmigiana

53. Mozzarella and Mushroom Pizza








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54. Asian Fish Nuggets with Sweet and Sour Dip

55. Salmon Goodness on a Plate

56. Filipino Pork Stew

57. Minty Fresh Greens and Zucchini Salad

58. Luxurious Crab and Avocado Salad

59. Asian-Style Chicken Salad

60. Celery and Pear Salad with Dried Prunes

61. Spicy Mixed Fruits

62.Healthy and Delicious Apple Pie

63.One-Hour Blueberry Cake

64. Low Calorie Sweet Potato Pie

65. Mango and Tofu Heaven

66. Spinach and Bean Soup

67. Pot Roast

68. Turkey with Mushroom and Honey

69. Tangy chicken chilly

70. Yummy vegetable and chicken soup

71 Slow Cooked Beef with Veggies





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72. Broccoli and Chicken Spaghetti (Serves 2)

73. Green apple sandwich (Serves 2)

74. Brown rice with chicken sausages

75. Corn Chowder

76. Chicken curry with Barley

77. Chicken Wings in Peanut butter

78. Mushroom Garlic Appetizer

79. Mushroom and dry fruit pilaf

80. Chicken and Sausage gumbo with Okra

81. Tangy Barbeque Sausages

82. Pork wraps with honey

83. Garlic Shrimp in coconut milk

84. Black bean soup

85. Chicken macaroni

86. Brown rice with shrimp

87. Lemon-Berry Pudding

88. Diabetic-friendly Pineapple Upside- down Cake

89. Classic slow cooker Pork sandwich




90. Crock pot lamb

91. Lentils with brown rice

92. Smoked eggplant soup

93. Chicken noodle soup

94. Chicken and mushroom stew

95. Pork Stew with apple cider vinegar

96. Sweet and Sour Pork

97. Stuffed cabbage leaf rolls

98. Piquant Chicken

99. Barbecue Turkey wraps

100. Chicken Pepperoni

101. Cranberry Meatballs

102. Spicy Steaks

Conclusion

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Introduction

To Cure

Diabetes

Naturally

Click Here Diabetes is a condition in which the blood sugar level in the body is HIGH. It is caused by the pancreas not producing enough insulin or the cells of the body do not respond properly to the insulin produced.

Diabetes is divided into types:

Diabetes Type I: occurs when the body fails to produce sufficient insulin to metabolize blood sugar.

Diabetes Type II: occurs when the body cells fail to respond to insulin properly. This causes accumulation of sugar in the blood leading to diabetes.





Gestational diabetes: occurs when pregnant women who do not have previous history of diabetes develop high blood sugar level.

Having diabetes is not the end of the world; it can be managed/treated with:

healthy nutrition

physical exercise

staying off tobacco and alcohol and

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taking insulin meditation (type I), weight loss (type II) and after baby delivery (gestational diabetes).

GLYCEMIC INDEX CONSIDERATION

Glycemic index (GI) is a measure of how fast and how much a food increases blood sugar levels. In other words, it is figure that shows the effects of carbohydrates on blood sugar levels.

Following glycemic index will help you de- termine how fast a food turns into sugar in your blood. A newer term, glycemic load compares the glycemic index and the amount of carbohydrates in a food to give you a more precise idea of how a food can af- fect your blood glucose level. Foods with high GI spikes your blood sugar level quickly and foods with low GI have the least effect on your sugar level.

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Michael Moore, an Australian chef came up with an easy way to regulate the carbohydrates we take. He divided foods into 3 major categories: fire, water and coal. The harder it takes your body to break down foods, the better for you.

Fire Foods: these are foods with high GI and are low in protein and fiber. Examples are “white foods” (white pasta, white rice, white bread, potatoes and most baked foods), chips, sweets and many refined foods. These foods should be limited in your diet.

Water Foods: these foods are called free foods because you can consume as many as you like. Examples are vegetables and most fruits. Canned fruits in syrup, fruit juices and dried fruits do not belong to this category because they spike blood sugar level quickly.

Coal Foods: these foods have low GI and are high in protein and fiber. Examples are lean meats, whole grains, nuts and seeds, sea

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foods and white foods replacement (whole wheat pasta, brown rice and whole wheat bread).

There are rules to follow if you want to incor- porate low glycemic foods into your diet. They are:

Take lot of non-starchy beans, vegetables and fruits: like pears, apples, berries, peaches, papayas, banana and mangoes.

Take grains in the least refined state possible: examples are brown rice, whole kernel bread, wheat berries, millet, steel cut oats and natural granola.

Reduce intake of white potatoes and pro- cessed grain products: such as white pasta and white breads. Take them as small dish dishes.

Reduce concentrated sweets: like ice cream and occasional treats, which have high calories and low GI. If you want to take fruit juice, take 1 cup a day. If possible, completely

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remove sugar sweetened drinks from your menu.

Consume healthful proteins at most meals: like fish (tuna, salmon), beans and skinless chicken.

Eat foods with healthy fats: such canola oil, olive oil, avocado and nuts (walnuts, pecans and almonds). These foods contain monoun- saturated fats, which are beneficial for the body. Limit saturated fats from dairy and an- imal products. Also remove hydrogenated fats (trans fats), which are found in fast foods and packaged foods.

Take 3 meals and 1 or 2 snacks per day: and please do not skip breakfast.

Take time to eat your food and stop when full.

101 Healthy Diabetes Recipes

1. Veggie Sausage-Cheddar

Frittata

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Ingredients

Cooking spray

1 green bell pepper, chopped

1 (8-ounce) package presliced mushrooms

4 (1.3-ounce) frozen vegetable protein sausage patties, thawed and crumbled

1/8 teaspoon salt 18/261

1/8 teaspoon freshly ground black pepper

1 cup egg substitute

1/4 cup fat-free half-and-half

1/2 cup (2 ounces) shredded reduced-fat sharp Cheddar cheese

Preparation

1. You need to preheat your broiler.

2. Get an oven-safe nonstick 12-inch pan, heat this over medium to high flame, and spray (cooking spray) to coat.

3. Put the chopped green bell pepper and pre-sliced mushroom and sauté for 3 mins.

4. Put the thawed and crumbled sausage patties together with salt and pepper to taste; heat this over low flame and cook for a minute.

5. Get a bowl, put the cup of egg substitute and ¼ cup of fat-free half-and-half,

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combine, pour on top of the sausage patties mixture, and cover; cook this for around 6 minutes. At this time, you’ll see the top portion slightly moist.

6. Get the shredded reduced-fat sharp Ched- dar cheese and sprinkle this over the Frit- tata; broil this for around one to two minutes just enough for the cheese to melt.

7. Cut the Frittata into 8 wedges.

2. Herbed Mushroom and Chicken

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Ingredients

1 cup assorted mushrooms

1 finely chopped onion

1 diced carrot

2 chopped tomatoes

12 oz shredded chicken

4-5 basil leaves

1 teaspoon oregano

½ teaspoon thyme

¼ cup red wine

¾ spoon salt

¼ cup water

6 oz boiled whole wheat fettuccine

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Preparation

1. Combine all the ingredients in a Crockpot, ad some water and cover the lid

2. Let the dish cook for 7 to 8 hours

Serving

Serve this dish on a wooden platter and top it up with a few olives.

Variation

You can add zucchini, broccoli or even bell peppers to this recipe.

3. Avocado Dip

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Ingredients

1/2 cup fat-free sour cream

2 teaspoons chopped onion

1/8 teaspoon hot sauce

1 ripe avocado, peeled, pitted and mashed

Directions:

1. Get a small bowl and put the following ingredients:

fat-free sour cream

hot sauce

peeled, pitted, and mashed avocado

2. Mix well.

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3. When serving, pair with either baked tortilla chips or sliced veggies.

4. Broccoli Cheddar Bake

Ingredients

4 cups chopped fresh broccoli

1/2 cup finely chopped onion

2 tablespoons water

1 1/2 cups egg substitute

1 cup fat-free milk

1 cup shredded cheddar cheese

1/2 teaspoon ground black pepper

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Directions

To

Cure

Diabete

s in 21

Days

Click

Here







1. You need to preheat the oven at 350 de- grees Fahrenheit.

2. Get a baking dish and lightly spray to coat.

3. Get a nonstick pan, put the chopped fresh broccoli, finely chopped onion and water; sauté this on medium to high flame for around 5 to 8 minutes just enough for the veggies to be soft and tender. Drain this mixture and put aside.

Note: Add a little water to avoid drying out.

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4. Get a bowl, put the cups of egg substitute, fat-free milk, and ¾ cup shredded cheddar cheese, combine, and add the broccoli mixture and half teaspoon of ground black pepper; stir well.

5. Get the baking dish and put the mixture in it.

6. Get a big pan, fill this with 1 inch of water, and put the baking dish into it.

7. Bake this for around 45 minutes without cover.

Note: You know it’s done when the knife goes out clean after inserted.

8. Take this out of the oven and get the rest of the shredded cheese to sprinkle on top.

9. Let it cool for around 10 minutes and then, serve.

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5. Beef and Vegetable Kebabs with

Brown Rice

Ingredients

1/2 cup brown rice

2 cups water

4 ounces top sirloin (choice)

4 tablespoons fat-free Italian dressing

1 green pepper, seeded and cut into 4 pieces

4 cherry tomatoes

1 small onion, cut into 4 wedges

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2 wooden skewers, soaked in water for 30 minutes, or metal skewers

Directions

1. Get a saucepan, heat this over high flame, put the half cup of brown rice plus water,

and boil. Lower the heat, cover this and allow 30-45 minutes to simmer until the rice becomes soft and tender. Feel free to pour

water as needed to avoid drying out. When done, put this in a small bowl while keeping

it warm.

2. Get the sirloin, cut into four equal parts, and put in a bowl. Take the fat-free Italian dressing and pour this on top of the sirloin meat. Keep in the fridge for a minimum of 20 minutes to marinate well; turn over the

meat as necessary.

3. Heat the broiler, gas grill, or a charcoal grill. Meanwhile, spray to coat the grill rack

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lightly. Place this four to six inches away from the heat source.

4. Get 2 cubes of sirloin meat, pieces of green pepper, cherry tomatoes, and wedges of onion; thread all of these onto respective

skewer.

5. Get the kebabs and put them on the grilling rack (or broiler pan); grill or boil

these for around 5-10 minutes turning over as necessary.

6. Get the cooked rice and divide this into different plates.

7. Put one kebab over each plate of rice and serve while warm.

6. Spicy Steaks

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Ingredients

16 oz beef steak (trimmed and chopped)

3 bell peppers (red, yellow and green)

8 oz tomato puree

2 small red chillies (grounded)

2 or 3 hot dog buns

1 tablespoon lemon juice

1 teaspoon salt

2 sliced jalapeno chillies

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Preparation

1. Combine all the ingredients in a Crockpot and cover them with a lid.

2. Cook the steak for 7-8 hours.

Serving

Fill the steak mixture inside the hot dog buns and secure with a toothpick.

Variation

You can tone down the chilly if seems too spicy for your pallet.

7. Santa Fe Chicken

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(Serves 3)

Ingredients

12 oz boneless chicken (chopped)

2 chopped tomatoes

2 small mild green chillies(chopped)

½ cup chicken stock

4 oz sweet corn

1 bell pepper (chopped)

½ teaspoon pepper powder

3/4 teaspoon salt

1 tablespoon onion powder

¾ teaspoon cumin powder

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Preparation

1. Combine all the ingredients in a slow cooker and over with a lid.

2. Cook the dish for about 10 hours.

Serving

Serve with some coriander on top.

Variation

Use the exact recipe.

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8. Crockpot Chicken with Greek

Yogurt

(Serves 2)

Ingredients

12 oz Chicken boneless thighs (chopped)

6 oz Greek yogurt

3 minced garlic cloves

1 teaspoon oregano


½ teaspoon lemon zest

1 teaspoon salt

½ teaspoon pepper

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Preparation

1. Combine all the ingredients together and slow cook them for 6-7 hours.

2. Let it sit for 30 minutes before serving

Serving

Serve the chicken with vegetable salad.

Variation

You can use a bit of ginger instead of garlic.


(Serves 2)

Ingredients

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12 oz sliced turkey


1 ½ tablespoon lemon juice

8 oz sundried tomatoes

1 teaspoon seasoning (Greek)

½ teaspoon pepper

4 oz chicken broth

2 tablespoon cornstarch

1 tablespoon minced garlic

1 teaspoon salt

Thyme sprigs

Preparation

1. Combine all ingredients except cornstarch in a slow cooker and cover it with a lid.

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2. Let the mixture cook for 7 hours. Later, mix corn starch with 4 tablespoons of water.

3. Pour this mixture into the turkey and cook for another 30 minutes.

Serving

Serve this dish with brown rice and olives on top

10. Basic Chinese Steamed Chicken

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Ingredients

6 whole chicken legs, cut into drumsticks and thighs

salt, as needed

3 slices fresh ginger

2 tablespoons chopped garlic

4 spring onions, chopped

Sauce

3 spring onions, chopped

3 tablespoons oil

2 teaspoons salt

2 slices fresh ginger, finely chopped

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Directions

To

Cure

Diabete

s

Perman

ently

Click

Here









Prepare in 15 minutes.

Cook in minutes.

Serve in 45 minutes.

Get the chicken, massage salt into it, and marinate (15 mins.).

Put the slices of ginger and chopped garlic at the bottom part of the dish; top this with the chicken and scatter chopped spring onions.

For around 30 minutes, you are to steam the chicken on high flame; let it cool for a while before you actually place them inside the plastic bag.

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Put the whole sealed plastic bag into the ice cold water; let it cool totally.

Remove the bones of the chicken and slice the meat with skin equally. Then, the rest of the chicken, shred manually (using your hands).

Put the shredded chicken at the bottom of the dish while the sliced chicken on top; arrange.

Prepare the sauce by combining the chopped spring onions and ginger, oil and salt into a bowl. Serve this with the sliced and shredded chicken.

Note: Serve while all is hot.

11. Prawn Fritters

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Ingredients

12 large prawns

1 tablespoon ginger juice

1 teaspoon fish sauce

ground pepper to taste

For the batter

70 g self-raising flour

1/2 teaspoon baking soda

1 small egg

70 ml water

salt and pepper to taste

oil for deep frying

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Directions

Prepare in 15 minutes.

Cook in 10 minutes.

Serve in 25 minutes.

First is to peel the 12 large prawns. When do- ing this though, leave do not peel the tai; devein and clean by rinsing afterwards. Season these prawns with the tablespoon of ginger sauce, fish sauce, and pepper; leave for about 15 minutes to marinate.

Second is to create the batter. You just need to combine everything in a bowl and mix well; leave it for about 5 minutes.

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Third, get a wok, put oil and heat this. What you do is dip each of the prawn to the batter and then fry until it becomes golden brown.

Fourth, you have to remove excess oil from each of the fried prawn by using a paper towel.

Fifth, get lettuce, cucumber and tomatoes to serve as garnish.

12. Apricot and Mustard Burger

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Ingredients

12 oz chicken (shredded)

1 onion (finely chopped)


3 tablespoons mustard (spicy)

6-7 apricots (chopped)

1 tablespoon apple cider vinegar

½ teaspoon pepper

1 teaspoon salt

2 multigrain burger buns

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Preparation

1. Combine all ingredients together in a slow cooker and cover with a lid.

2. Cook the mixture on slow heat for 6-7 hours.

3. Once cooled, fill the mixture into each of these buns and secure using a toothpick.

Serving

Serve the burgers with some cabbage and secure with a toothpick.

Variation

Occasionally, Ham can be used instead of chicken.

13. Green chilli stew

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(Serves 3)

Ingredients

12 oz chopped pork roast


1 teaspoon minced garlic

1 chopped tomato

1 chilli pepper

5-6 fried chillies (seed-less)

1 tablespoon onion powder

1 teaspoon salt

1 cup water

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Preparation

1. All you need to do is combine all of these ingredients in a Crockpot and let it cook for about 6 hours.

2. Let it sit for about 1 hour after switching off the flame.

Serving

Serve this stew with some fried whole wheat noodles on top.

Variation

Tone down the chillies if you don’t like it too spicy.

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14. Low-fat cheese and potato soup

Ingredients

3 small potatoes, boiled and mashed

2 tablespoon onion paste

2 celery sticks (finely chopped)

1 teaspoon parsley

4 oz diced carrots

12 oz chicken stock

4 oz non-fat milk

2 tablespoon corn starch

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3 tablespoons low-fat cheese (mozzarella or parmesan)

1 teaspoon salt

Preparation

1. Mix all the ingredients in a Crockpot except flour milk as well as cheese. Cover with a lid.

2. Let it cook for 7-8 hours on medium heat.

3. Later, mix the flour and the milk in a bowl and pour it onto the soup. Drizzle some cheese and cook for another 20 minutes.

Serving

This soup is best served with lemon grass on top.

15. Pork chops and Corn bread

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Ingredients

12 oz pork chops (boneless)


2 chopped celery sticks

1 chopped jalapeno

1 teaspoon pepper

12 oz cornbread stuffing

½ cup chicken broth

1 beaten egg

3/4th tablespoon salt

Preparation 50/261

1. Spray the slow cooker with oil, add the pork and sauté it for a while.

2. Now add the remaining ingredients, mix well and cover with a lid.

3. Cook for 5-6 hours until pork turns tender.

Serving

Serve this dish with a vegetable salad

Variation

Use the exact same recipe

16. Italian sausage with black beans

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Ingredients

12 oz Italian sausage (chopped)

1 tablespoon onion paste

½ cup canned black beans

½ cup salsa

½ cup tomato puree

1 ½ green chillies (grounded)

2-3 basil leaves

1 teaspoon pepper

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2 tablespoons shredded mozzarella cheese (optional)

¾ tablespoon salt

1 teaspoon vegetable oil

Preparation

1. Take some oil in a Crockpot and sauté the onions and chillies for about 5-6 minutes.

2. Add the rest of the ingredients, cover the lid and cook for 3 to 4 hours on slow heat.

Serving

You can serve the steaks with some coriander and low-fat cream on top.

Variation

If you wish to add a little more spice, you can use spicy barbecue sauce.

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17. Crockpot Spinach and Broccoli

Lasagne

Ingredients

12-14 spinach leaves (chopped)

¾ cup broccoli (chopped)

½ cup pasta sauce

¾ cup tomato puree (reduced)

¾ tablespoon salt

1 teaspoon pepper ricotta

cheese (low-fat) parmesan

cheese (low-fat)

1 teaspoon olive oil

1 cup boiled lasagne noodles

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Preparation

1. Take a Crockpot and spray the base with some oil.

2. Mix the cheese, spinach, broccoli, tomato puree, pasta sauce, salt and pepper in a bowl and lay some of the mixture at the base.

3. Layer the mixture with lasagne noodles and lay some mixture on top of it. Repeat this process 3 or 4 times.

4. Cook the lasagne for 2-3hours.

Serving

Always serve it hot.

Variation

You can also add some zucchini.

18. Pork roast with Orange juice

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(Serves 2)

Ingredients

12 oz Pork roast (sliced)


¾ cup orange juice

1 teaspoon pepper

1 teaspoon salt

2 tablespoons water (chilled)

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3 tablespoons honey or 4 tablespoons brown sugar


Preparation

Sauté the onions and pork roast for 5-6 minutes.

Mix the orange juice, pepper, salt, water and honey in a bowl.

Pour the mixture on top of pork roast, cover it with a lid and cook it for 6-8 hours.

Serving

Serve it hot alongside brown rice

Variation

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A bit of shredded ginger can bring a slight bit of spice to this dish.


(Serves 2)

Ingredients

12 oz sliced turkey


1 ½ tablespoon lemon juice

8 oz sundried tomatoes

1 teaspoon seasoning (Greek )

½ teaspoon pepper

4 oz chicken broth


1 tablespoon minced garlic

1 teaspoon salt

Thyme sprigs

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Preparation

1. Combine all ingredients except cornstarch in a slow cooker and cover it with a lid.

2. Let the mixture cook for 7 hours. Later, mix corn starch with 4 tablespoons of water.

3. Pour this mixture into the turkey and cook for another 30 minutes.

Serving 59/261

Serve this dish with brown rice and olives on top

Variation

You can also use barbecue or Worcestershire sauce to give this dish a different taste.

20. Zucchini and Chicken pasta

(Serves 2)

Ingredients

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½ cup zucchini (chopped)

10 oz minced chicken

10 oz whole wheat pasta (75 % boiled)

1 cup tomato puree (reduced)

4-5 spinach leaves (chopped)

3-4 basil leaves


¼ cup sour cream (low-fat)

1 teaspoon pepper

1 teaspoon salt

Preparation

1. Place all the ingredients in a Crockpot and cover with a lid.

2. Cook the pasta for 8-10 on slow heat

Serving

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Serve this nutritious pasta with toasted whole wheat garlic bread

Variation

You can cook spaghetti using the same ingredients instead of using pasta.

21. Flavor Salmon Croquettes

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Food Type: Main Dish

Prep Time: 15 Cook Time: 20 minutes

Serves: 10

Ingredients

12 oz fresh salmon

5 tbsp mayonnaise

1/4 cup chopped onion

2 tbsp red bell pepper

2 slices mixed grain bread

1 dash pepper

1/2 tsp salt

3/4 cup bread crumbs

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Preparation

1. Set oven to 450ºF

2. Mix all ingredients together except for the last one (bread crumbs) in a large bowl.

3. Shape into croquettes and coat with bread crumbs.

4. Bake for 20 minutes and serve warm.

Nutrition Data

122 Calories in 1 serving:

Fats- 35%

Carbs- 34%

Protein- 31%

22. Tasty Tomato Soup


Total Time: 35 minutes

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Serves: 6

Ingredients

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20 oz chicken broth

1 cup soy milk

1 tbsp olive oil

2 tbsp basil

2 tbsp oregano 1 tbsp pepper

2 tbsp sea salt

4 cloves garlic, minced

42 oz organic tomatoes, chopped 1 medium red onion, chopped

Preparation

1. Sauté onion and garlic in olive oil till soft. Add basil and oregano the vegetables and mix well.

2. Allow to simmer for 1 minute on low heat before adding chicken broth and tomatoes.

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3. Season with salt and pepper and bring to a boil for 15 minutes.

4. Remove from heat and cool for 5 minutes. Place mixer (hand or electric) into the pot of soup and blend till smooth.

5. Add soy milk if you want a creamy soup and reheat till it simmers. 6. Serve hot.

Nutrition Data


Fats- 26%

Carbs- 60%

Protein- 14%

23. Fresh Marinara Sauce

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Food Type: Sauce


Serves: 8

Ingredients

1 tsp crushed red pepper flakes

2/3 cup chopped green bell peppers

14 oz petite diced tomatoes

2 tsp leaves oregano

2 tbsp parsley flakes

1 cup chopped onion

29 oz tomato sauce

2 cloves garlic

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Preparation

1. Lightly oil a large skillet and place over medium heat.

2. Add garlic and bell pepper and saute till slightly browned.

3. Add in parsley, red pepper, oregano and tomatoes with its juice as well. Stir till heated.

4. Stir in tomato sauce and mix to combine with vegetables.

5. Bring to a boil under low heat and simmer uncovered for 1 minute.

6. Serve warm with chicken, low carb pasta or bread.

Nutrition Data


Fats- 6%

Carbs- 81%

Protein- 13%

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24. Onions with Roasted Sweet

Potatoes

Ingredients

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2 medium sweet onions, cut in 1" chunks

2 5" long sweet potatoes, peeled and cut in 1" chunks

1/2 tsp leaves thyme

1 dash pepper

2 oz orange juice

1 dash salt

3 tbsp olive oil

1/4 cup sliced almonds, toasted

Preparation

Set oven to 425ºF

Combine all ingredients except almonds in a baking bowl and mix to blend.

Cover and bake for 30 minutes; uncover and bake for additional 20 minutes.

Garnish with almonds and serve.

Nutrition Data

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Fats- 55%

Carbs- 40%

Protein- 5%

25. Crispy Turkey Casserole



Serves: 12

Ingredients

1 breast, bone and skin removed turkey meat

1/2 cup shredded cheddar cheese

1 can cream of chicken soup

1 package stove top stuffing

2 cups chopped broccoli

1/2 cup milk

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Preparation

Set oven to 350ºF

Prepare stuffing and distribute on casserole dish.

Add broccoli and turkey to the stuffing.

Combine cream of chicken soup with milk together and spoon over dish.

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Top with cheese and bake in oven for 30 minutes.

Nutrition Data


Fats- 22%

Carbs- 32%

Protein- 46%



Serves: 12

26. Candy-Like Bacon Green Beans

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Serves: 10

Ingredients

1/4 lb pepper bacon

4 cups chopped green beans

3/4 cup chopped red onion

Preparation

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Stir fry pepper bacon in hot skillet till crisp for 2 minutes and drain off most of the fat.

Add red onion and stir fry till onion softens.

Add in green beans; stir to mix with onion and simmer covered for 2 minutes.

Dish onto serving plate and enjoy.

Nutrition Data

88 Calories in 1 serving with:

Fats- 64%

Carbs- 24%

Protein- 12%

27. Mayonnaise Free Deviled Eggs

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Food Type: Side Dish


Serves: 12

Ingredients

6 large hard-boiled eggs

1/4 cup pureed avocado

1 dash black pepper

2 tsp vinegar

1 dash salt

Preparation

Deshell eggs and cut into half vertically.

Remove yolk and keep aside.

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Combine yolk with other ingredients till smooth.

Spoon equal amount of yolk mix into egg white halves and serve.

Nutrition Data

Fats- 66%

Carbs- 6%

Protein- 28%

28. Beef Sirloin Salad

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Food Type: Appetizer

Total Time: 2 hours 15 minutes

Serves: 4

Ingredients

6 oz beef tenderloin

2 lemons yield lemon juice

3 oz parmesan cheese, shaved

1 tsp mustard seeds

1/2 tsp white pepper

8 cups arugula

2 tsp olive oil

1 dash salt

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Preparation

Wrap beef tenderloin in plastic wrap and chill in freezer for 2 hours.

Remove tenderloin from warp after 2 hours and cut into thin slices.

Spread out sheets of plastic wrap and place 1 slice on each wrap. Place one plastic slice on top another and pound with meat mallet till paper thin.

Continue till beef slices are pounded. Divide slices among plates.

Drizzle lemon juice and olive oil over meat slices and sprinkle mustard seed all over.

Serve with parmesan, greens and season with salt and pepper.

Nutrition Data


Fats- 65%

Carbs- 8%

Protein- 27%

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29. Bacon, Spinach & Onion Pan

Quiche



Serves: 4

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Ingredients

1/4 cup shredded sharp cheddar cheese

2 tbsp heavy whipping cream

4 cups baby spinach

4 slices beef bacon

1 tbsp salted butter

1 medium onion

2 cloves garlic

2 large eggs

Preparation

Stir fry bacon in hot skillet till crisp and cut into rough slices when cooled.

Sauté onion and garlic in butter over medium heat till caramelized.

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Add spinach to skillet and cook till it slightly wilts. Add sliced bacon and shredded cheese; stir to blend well.

Whisk eggs with heavy cream and salt and pepper in a small bowl.

Reduce heat to medium and add egg mixture to the vegetables. Sway pan to evenly spread egg mixture in pan. Do not stir,

Cook till firm and quiche is not sticking to the edges of pan.

Gently flip quiche onto a flat plate and return to pan again to cook the undone side.

When quiche is finally firm and not runny, dish to plate and enjoy.

Nutrition Data


Fats- 69%

Carbs- 11%

Protein- 20%

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30. Low Carb Enchilada Zucchini


Total Time: 1 hour 15 minutes

Serves: 6

Ingredients

1 cup enchilada sauce

6 medium zucchinis

2 medium young green onions

1 tbsp onion powder

6 oz cheddar cheese

1 tbsp garlic powder

2 tsp black pepper

1 tbsp chili powder

1 lb ground beef

1 tbsp paprika

1 tsp sea salt

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Preparation

Set oven to 350oF.

Wash zucchini and cut into half. Scoop out the inner flesh with a teaspoon to form a boat-like shape.

Chop the scooped flesh and onion; set aside.

Stir fry ground beef till brown and drain off oil. Add zucchini, green onions, spices and enchilada spice.

Cover and simmer for 30 minutes on medium low heat. Stir at intervals.

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Arrange boat shaped zucchini on a baking pan lined with foil and oiled with cooking spray.

Drain off excess liquid from the meat sauce and pour equal quantity around zucchini in pan.

Top with cheese and cover with foil.

Bake for 30 minutes and serve hot with sour cream or salsa.

Nutrition Data


Fats- 57%

Carbs- 15%

Protein- 28%

31. Walnut Raisin Oatmeal

To Cure Diabetes

Click Here



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Food Type: Breakfast


Serves: 2

Ingredients

1/4 cup walnuts

1/4 cup raisins

1/2 cup rolled oats

1 cup apple cider

Preparation

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Mix all ingredients together in a microwave safe dish.

Cook in microwave for 5 minutes.

Stir and cook again for another 2 minutes.

Serve hot.

Nutrition Data


Fats- 35%

Carbs- 53%

Protein- 12%

32. Watermelon Spinach Feta Salad

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Serves: 2

Ingredients

8 cups diced watermelon

10 oz baby leaf spinach

6 oz feta cheese

1/4 cup balsamic vinaigrette

1 medium red onion, sliced

2 tbsp fresh mint

Preparation

Mix ingredients together in a large bowl.

Dish to serving plates and enjoy.

Nutrition Data


Fats- 46%

Carbs- 42%

Protein- 12%

33. Asparagus Onion and Soy Soup

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Food Type: Soup


Serves: 4

Ingredients

30 oz asparagus

1 tbsp leaves tarragon

1/2 cup soy milk

1 medium red onion

30 oz chicken broth

2 tbsp pepper

1 tbsp olive oil

2 cloves garlic

1 tsp salt

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Preparation

Sauté red onion in large saucepan for 5 minutes till tender.

Add asparagus, garlic, tarragon, chicken broth and salt and pepper to taste.

Cover and cook for 15 minutes. Stir occasionally.

Cool for 15 minutes and puree with blender till smooth.

Add puree mix to pot, stir in soy milk and simmer till hot.

Serve.

Nutrition Data


Fats- 35%

Carbs- 38%

Protein- 27%

34. Crustless Pumpkin Custard

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Food Type: Dessert


Serves: 4

Ingredients

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6 oz beef tenderloin

15 oz canned pumpkin

14 oz sweetened condensed milk

1/4 tsp ground ginger

1/2 tsp ground cinnamon

1/4 tsp ground cloves

1/2 tsp nutmeg

2 large eggs

1/2 tsp salt

Preparation

Set oven to 425oF

Combine pumpkin with spices. Break eggs into a bowl and whip lightly.

Stir in milk and whipped egg. Blend till smooth and combined.

Pour into non-stick baking pan and bake for 15 minutes.

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Reduce temperature to 350oF and bake for e30 minutes extra.

By then the custard will be puffed up and will fall when cooled with a lightly caramelized top and bottom.

Serve with cream of choice.

Nutrition Data


Fats- 26%

Carbs- 62%

Protein- 12%

35. Goat Cheese and Mushroom

Omelette

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Serves: 1

Ingredients

3 oz mushrooms, chopped

1/3 oz nonfat milk

1/2 cup egg beaters

1 tsp olive oil

1 oz goat cheese

1 dash pepper

1 dash salt 97/261

Preparation

Stir fry mushroom in olive oil till soft for 4 minutes.

Combine egg substitute with milk, salt and pepper and oil skillet with olive oil.

Heat skillet for 30 seconds and add egg mixture to it.

Cook for 2 minutes to set; add in crushed goat cheese and mushrooms on top and cook for 2 minutes.

When omelette is almost done, turn over to flat plate and use a spatula to put it back to pan to cook the other side.

Serve warm with veggies of choice.

Nutrition Data


Fats- 55%

Carbs- 7%

Protein- 38%

36. Parmesan Crusted Tilapia Dish



Serves: 5

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Ingredients

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6 oz tilapia

1/2 tbsp basil

1/4 tsp black pepper

1/4 cup self-rising flour

1 cup white cornmeal

2 large egg whites

4 tbsp grated parmesan cheese

1/3 cup panko bread crumbs

1/4 tsp salt

Preparation

Set oven to 450oF.

Sieve flour, half parmesan and salt and pepper into a large mixing bowl.

Sieve bread crumbs, basil, cornmeal and reaming half

parmesan into another bowl.

Whip egg whites till foamy.

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Coat tilapia in flour mixture then into egg whites and finally in cornmeal mix.

Spread coated tilapia fillets on baking sheets or pan oiled with non-stick cooking spray.

Bake in oven for 20 minutes.

Nutrition Data


Fats- 13%

Carbs- 58%

Protein- 29%

37. Non-fat Banana Strawberry

Smoothie

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Serves: 2

Ingredients

1/2 large banana

3 large strawberries

1/2 cup nonfat yogurt 102/261

Preparation

Chop banana and strawberries into pieces.

Add to a blend or food processor and puree till smooth.

Serve chilled with ice cubes if you desire.

Nutrition Data


Fats- 4%

Carbs- 75%

Protein- 2

38. Rice, Chicken and Vegetable

Casserole

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Serves: 12

Ingredients

4 boneless and skinless chicken breast

1 cup pieces or slices mushrooms

2 cups seasoned rice

1/2 large green pepper

1 cup chopped broccoli

1 cup chopped onion

1 cup chopped celery

1/2 large red pepper

1 tsp margarine

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Preparation

Boil chicken breasts in sufficient water for 20 minutes till soft.

Remove chicken from broth and cut into cubes.

Add enough water to broth to make 5½ cups. Add seasoned rice and cook covered.

Slice vegetables and sauté in margarine in non-stick pan. Spoon onto plate and set aside.

When rice is done, stir fry it in same pan till browned. Add in sautéed vegetables and cubed chicken. Mix to blend.

Pour reserved chicken broth to a large oven proof casserole; add rice and vegetable mix

http://www.fatsecret.com/calories-nutrition/usda/celery?portionid=34069&portionamount=1.000

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to casserole and cook in oven at 450oF for 30 minutes.

Serve hot.

Nutrition Data


Fats- 13%

Carbs- 45%

Protein- 42%

39. Acorn Squash Soup

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Serves: 6

Ingredients

4 squashes acorn squash

3 cups chicken broth

1 clove garlic bulb

1/3 cup olive oil

0.12 cup lime juice

1 medium onion

1 tbsp pepper

1 tbsp nutmeg

1 tbsp salt

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Preparation

Set oven to 350oF and lightly coat pan with oil.

Cut squash into half; remove seeds and string. Place squash with cut side down on baking pan. Prick skin of squash with knife all over.

Slice onion in large chunks and spread over squash in pan. Cut the top of garlic bulb off; drizzle oil on it and palace in pan.

Bake in oven for about 45 minutes till tender. Remove from oven and leave to cool.

Scrap squash and place in a large saucepan. Add onions and squeeze garlic into pot.

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Add chicken broth, nutmeg, lime juice and salt and pepper to pot.

Cover and cook for 15 minutes. Blend mixture with electric mixer till smooth.

Reheat if desired and serve with plain yogurt.

Nutrition Data


Fats- 43%

Carbs- 52%

Protein- 5%

40. Spicy Cilantro, Garlic and Lime

Marinade

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Food Type: Sauce


Serves: 2

Ingredients

1/2 cup cilantro, finely chopped

4 cloves garlic, pressed

1/4 cup lime juice

2 tbsp olive oil

1 tbsp red pepper flakes

Preparation

Add olive oil to a shallow bowl.

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Add in chopped cilantro, red chili, pressed garlic and lime juice. Mix well till combined.

Coat meat with combined mixture and grill till browned.

Nutrition Data


Fats- 83%

Carbs- 15%

Protein- 2%

41. Delicious Chicken Fajitas

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Serves: 6

Ingredients

4 boneless and skinless chicken breast


10 medium wheat tortilla

1 oz light sour cream

1 large orange pepper

1 dash pepper

1 large yellow pepper

1 dash salt

1 large green pepper

1 tsp peanut oil

1 large red pepper

1 tbsp peanut oil

1 oz hot sauce

1 hot pepper

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Preparation

Remove all fat from chicken and slice into slices.

Add into pan with 1 tablespoon peanut oil and stir fry till browned on low heat.

Slice pepper and sauté in another pan in 1 teaspoon peanut oil till tender.

Sprinkle some pepper, salt and hot pepper on chicken while cooking.

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When chicken is cooked, add sautéed peppers to chicken and simmer on low heat, stir- ring occasionally.

Add in shredder cheese, sauce and sour cream into chicken veggies and stir to blend.

Put wheat tortillas in oven to till warm.

Remove pot from heat; add fajitas to tortillas roll and enjoy.

Nutrition Data


Fats- 35%

Carbs- 27%

Protein- 38%

42. Avocado and Tomato Guacamole

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Click Here



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Serves: 2

Ingredients

1/2 avocado

1 plum tomato

Juice of1/2 lemon

1 dash salt

1/2 tsp jerk seasoning

Preparation 115/261

Slice avocado into half; scoop out the flesh into a bowl and mash with a fork.

Add lemon juice, salt and jerk seasoning and combine with the same fork.

Chop plum tomato and stir into guacamole.

Serve with bread or pasta of choice.

Nutrition Data


Fats- 67%

Carbs- 27%

Protein- 6%

43. High Fiber Pumpkin Muffin

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Food Type: Snack


Serves: 12

Ingredients

1 cup whole wheat flour

2 cups pumpkin pie mix

1/4 cup low fat milk

1/2 cup chopped walnuts

1/4 cup packed raisins

1 tsp baking powder

1 dash ground pepper

1/2 cup applesauce

1 tsp vanilla extract

1 tbsp margarine

1 tsp baking soda

3/4 cup oat meal

2 large eggs

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Preparation

Set oven 350oF.

Combine flour, oats, pepper, soda and baking powder in a bowl.

In another bowl, combine together pumpkin, eggs, applesauce, raisins, milk, walnuts and vanilla. No need adding sweet because applesauce and raisin has enough of it.

Add dry ingredients mix to pumpkin mix and mix to blend.

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Lightly grease muffin pans with non-stick cooking spray and fill up with batter.

Place inside oven and bake for 25 minutes or till together comes out clean.

Cool for 15 minutes and serve.

Nutrition Data


Fats- 28%

Carbs- 61%

Protein- 11%

44. Tomato Mozzarella Basil Caprese

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Serves: 4

Ingredients

4 Italian tomatoes

4 oz part skim mozzarella cheese

2 cups shredded mixed lettuce

1 tbsp olive oil

18 leaves basil

1 tbsp vinegar

Dash of salt

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Preparation

Chop tomatoes and mozzarella into thin slices and spread on a plate in circular pat- tern. Season with salt and pepper.

Add basil leaves, olive oil and vinegar in a blender and puree till smooth.

Pour over tomatoes and mozzarella; fill center of circle with greens and lettuce.

Nutrition Data


Fats- 61%

Carbs- 13%

Protein- 26%

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45. Spicy Cauliflower Cheese Bake

with Bacon



Serves: 10

Ingredients

1 head large cauliflower

6 slices cooked bacon, chopped

3 jalapeno peppers, finely chopped


11/2 tsp cayenne pepper

/2 tbsp Worcestershire sauce

1/2 cup shredded jalapeno jack cheese

1/2 tsp granulated garlic

1/2 cup mayonnaise

1 tsp paprika

1 tsp mustard

1/4 tsp pepper

1/2 tsp salt

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Preparation

Cook cauliflower till tender crisp; put off heat.

Set oven to 450oF.

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Break cauliflower pieces apart and arrange evenly in baking dish. Keep aside.

Combine remaining ingredients except for cooked bacon in a mixing bowl.

Add more mayonnaise to thin out if thick and spread mixture equally over cauliflower.

Sprinkle cooked bacon on top.

Bake in oven for 20 minutes ill cheese is bubbling.

Serve warm.

Nutrition Data


Fats- 62%

Carbs- 20%

Protein- 18%

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46. Low Fat Shrimp Stuffed

Mushrooms



Serves: 1

Ingredients

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6 medium mushrooms

1 tbsp parmesan cheese

4 medium shrimp

1 tsp paprika

1 clove garlic

1 tsp olive oil

1/2 tbsp Worcestershire sauce

Preparation

Set oven to 350oF.

Wash mushrooms and cut off hard stem. Ar- range on a baking sheet bottom up.

Shell and devein shrimp; clean and pat dry with paper towel.

Cut shrimp finely with garlic as well.

Sprinkle shrimp and garlic mix over paprika in bowl.

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Add paprika mixture to hot skillet with olive oil over medium heat and cook till shrimp is thoroughly cooked for 4 minutes.

Stuff mushrooms with sautéed shrimp mixture and top with parmesan cheese.

Bake in oven till cheese is melted.

Nutrition Data


Fats- 48%

Carbs- 20%

Protein- 32%

47. Hot Artichoke Bottoms

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Ingredients

1 14-Ounce Can Artichoke Bottoms (6)

6 Poached Eggs

1 Tablespoon Melted Butter

Salt And Pepper To Taste

6 Tablespoons Grated Parmesan Cheese

6 Teaspoons Mayonnaise

White Ground Pepper

Procedures

Wash the artichoke bottoms well.

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Place them in one layer in a heavy skillet with about 1/8-inch of water.

Spread the melted butter evenly over the tops; season to taste. Cover the pan and cook gently until they are very hot.

Place the artichoke bottoms on a warm platter and cover with a poached egg.

Spread 1 teaspoon of mayonnaise over each poached egg. Sprinkle with the

Parmesan cheese and white pepper; serve warm.

48. Weight Watchers Fried

Mushrooms

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Ingredients

2 Teaspoons Olive Oil

2 Teaspoons Butter

1 Teaspoon Shoyu

1 Minced Onion

1 Teaspoon Minced Garlic

Dash Ginger

Dash Hot Sauce

4 Cups Medium Mushrooms, Sliced

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Heat the oil and butter in a skillet; add onion, garlic, ginger, and hot sauce; sauté until the onion is softened.

Stir in the mushrooms and stir-fry until the mushrooms are done to your preference.

Pour into hot platter and serve with saltine crackers.

49. Easy Peasy Italian Broiled Chicken

This recipe can be done in one hour and is packed with so much flavor. You can top the

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chicken breasts with pasta sauce and cheese according to your preference. With only 152 calories per serving, this is not only good for diabetics but also for weight-watchers in the family.

Ingredients:

(Makes 4 servings)

2 chicken breasts (split)

1 medium tomato

1 zucchini (quartered)

1 can of artichoke hearts

45 ml olive oil

2 grams garlic salt

Optional: pasta sauce and cheese

Preheat oven.

Instructions:

Rinse the split chicken breasts.

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Season the chicken breasts with garlic salt.

After which you can now broil the chicken breasts for about 10 minutes in the oven.

Add artichoke quarters and zucchini. Bake these at 4250F for 30 minutes.

Remove the baked chicken with artichoke and zucchini.

Add thinly sliced tomatoes.

You may add pasta sauce and cheese on top for a more flavorful meal.

Nutritional Value:

Serving size: 111 grams

Calories per serving: 152

Total Fat: 11.2 grams

Cholesterol: 23 milligrams

Sodium: 132 milligrams

Carbohydrate: 4.9 grams

Dietary Fiber: 3.0 grams

Sugars 1.1 grams

Protein: 8.8 grams 133/261

Vitamin A: 6%, Vitamin C: 14%, Calcium: 1%, Iron: 6%

50. Spanish-Style Chicken Skillet

Bring your taste buds to Spain and savor this chicken skillet. The spices in this recipe are also good for your metabolism. Using olive oil, an unsaturated fat, will also help lower your risk for heart disease.

Ingredients:

(Makes 6 servings) 134/261

675 grams boneless chicken

63 grams chicken broth (you can also use dry sherry)

30 grams flour

Red and green bell pepper (sliced into strips)

1 large onion (cut into ¼ inch wedges)

1 can diced tomatoes (you can also use two medium size tomatoes, diced)

30 ml olive oil

5 grams minced garlic

4 grams paprika

7 grams salt

Instructions:

Mix flour, salt, and boneless chicken together.

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Pour in olive oil on cooking pan over medium heat. Cook the chicken until it is brown.

Add in peppers, onions, tomatoes, paprika, and minced garlic.

Add chicken broth or dry sherry.

Let it simmer for a few minutes before serving.

Nutritional Value:








Sugars: 2.5 grams

Protein: 23.9 grams


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51. Turkey and Veggies Chowder

Your entire family will love this soup full of goodness. If you have turkey leftovers from Thanksgiving, use some or all of it for this recipe to give your family a healthy and hearty meal. Turkey in a nice soup with lots of veggies, what more could you ask for?

Ingredients:

(Makes 6 servings)

375 grams turkey

625 grams turkey or chicken broth

2 potatoes (peeled and cubed)

150 grams carrots (chopped)

150 grams zucchini (sliced)

225 grams celery (sliced)

75 grams onion (chopped)

120 ml unsweetened apple juice

15 grams flour

28 grams margarine

5 ml dried thyme

1 gram ground black pepper

3 grams salt

Instructions:

Sauté celery and onion with the margarine.

Add flour, salt, pepper, and thyme to sautéed ingredients.

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Add the broth gradually into the ingredients.

Add carrots and potatoes.

Cover the pot and let the broth simmer for 15 minutes or until the vegetables become tender.

Add zucchini, apple juice, and turkey.

Continue cooking for 10 minutes over low heat.

Nutritional Value





Sodium: 1.93 grams



Sugars: 4.8 grams

Protein: 16.4 grams

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52. Eggplant and Tomato Parmigiana

Thinking that lasagna is too heavy for you? Try this Eggplant and Tomato Parmigiana recipe and savor the flavorful taste without the guilt. There are only three main ingredients (eggplant, canned tomatoes, and mozzarella cheese) and the rest are just added for flavor.

Ingredients:

(Makes 4 servings)

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300 grams eggplant (sliced)

150 grams canned tomatoes

40 grams mozzarella cheese (finely sliced)

50 grams onion

2 teaspoons basil

5 grams garlic

½ teaspoon olive oil

¼ teaspoon salt

Water (for boiling the eggplant)

Instructions:

Add some salt to the eggplant. Set it aside to drain properly.

Wash and wipe the eggplant. Then cook it in boiling water for several minutes. Set it aside again to cool and dry.

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Blend the tomatoes, onion, basil, garlic, and olive oil together to make a coulis. Cook the mixture in slow heat until it reduces to two- thirds of its original amount.

On a plate, layer the mozzarella slices and tomato coulis over a slice of eggplant.

Continue Step#4 for a number of layers until you use all of the ingredients.

Nutritional Value


Total Fat: 3 grams





Protein: 3.4 grams

53. Mozzarella and Mushroom Pizza

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Your family and friends will love this easy- to-make and healthy pizza. Your weight-con- scious loved ones would also appreciate it since one serving is only 147 calories. As for diabetics, they can have as much as they want as long as they follow their daily calorie and carbohydrate intake.

Ingredients:

(Makes 4 servings)

1 frozen pizza base (thawed)

40 grams mozzarella cheese 143/261

100 grams Shiitake mushrooms (sliced)

100 grams canned button mushrooms (drained and sliced)

100 grams pizza sauce


Instructions:

Preheat oven at 2500F.

Spread the pizza sauce generously over the pizza base.

Top it with mozzarella cheese and mushrooms.

Bake the pizza in the oven for 7 minutes.

Drizzle the pizza with olive oil before serving.

Nutritional Value







Protein: 6.9 grams

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54. Asian Fish Nuggets with Sweet and

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Take your senses to Asia with these Fish Nuggets. The sweet and sour dip enhances the flavor of the fish. Baking the fish nuggets

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instead of frying is an ingenious way to make the dish healthier while being low in fat.

Ingredients:

(Makes 4 servings)

For the fish nuggets:

200 grams fish fillet (cut into bite-sized nuggets)

Breadcrumbs (for coating)

1 egg

2 tablespoons yogurt

6 tablespoons low-fat milk


Salt and pepper to taste

For the Sauce:

2 tablespoons Nestle Maggi Chili Sauce

1 tablespoon tomato sauce


1 tomato (quartered)

Sugar to taste Water

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Instructions:

Mix the lemon juice, yogurt, egg, and milk.

Add some pepper and salt to taste.

Dip the fish nuggets into the mixture. Then coat the fish nuggets with breadcrumbs.

Place the coated fish nuggets on a baking tray and bake until they are golden brown.

As for the sweet and sour sauce, mix the ingredients as listed above. Stir them lightly on a frying pan over medium heat until the tomato is tender.

Serve the baked fish nuggets with the sweet and sour sauce.

Nutritional Value







Protein: 11.5 grams

55. Salmon Goodness on a Plate

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Oily fish such as salmon, mackerel, and sardines are rich in Omega-3 Fatty Acids, which lower your risk for stroke and heart disease. Heating the oil before cooking also shortens cooking time while reducing the amount of oil absorbed by the food.

Ingredients:

(Makes 4 servings)

4 pieces of salmon fillet (at least 100 – 120

grams each)

2 tablespoons rice wine

4 spring onions

3 red chilli

20 grams ginger

1 tablespoon olive oil

½ teaspoon salt

1 teaspoon ground black pepper

Instructions: 150/261

Season the salmon with rice wine, salt, and ground black pepper on a plate.

Marinate the salmon for 5 minutes.

Start heating the olive oil on a pan over medium heat.

Stir-fry the ginger and spring onions on the pan until you can smell the fragrance coming out of the ingredients.

Then you can now fry the marinated salmon on the pan. Cook until the salmon is golden brown on both of its sides.

Sprinkle some shredded chilli on the salmon. Serve the dish hot.

Nutritional Value







Protein: 24.3 grams

56. Filipino Pork Stew

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This dish generally has different versions among various Asian cuisines. The simplicity of the Filipino Pork Stew makes it a healthy and hearty meal for families without leaving behind a diabetic member. The recipe calls for pork in a soup, however you can add

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vegetables according to your preference. Make sure to use lean pork meat to reduce saturated fat intake.

Ingredients:

(Makes 2 servings)

½ kilograms lean pork meat

1 whole onion

Garlic, pepper, and salt to taste

6 cups of water

Optional: vegetables such as Bok Choy or Chinese cabbage, potatoes, and carrots

Instructions:

Boil 6 cups of water. Add garlic, onion, salt, and pepper to the boiling water.

Chop the lean pork meat and add it to the boiling water.

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You may add veggies such as Bok Choy or Chinese cabbage, potatoes and carrots as desired.

Continue boiling for 30 minutes.

Serve hot on a bowl.

57. Minty Fresh Greens and Zucchini

Salad

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This salad is packed with vitamins and nutri- ents which can be a great starter for lunch and dinner. It also makes for a healthy brunch to start the day.

Ingredients:

(Makes 4 servings)

60 grams mixed baby greens

900 grams zucchini

6 grams chopped fresh mint

120 grams goat cheese

60 ml chopped black olives

25 grams sliced almonds or roasted pine nuts

45 ml olive oil

30 ml lemon juice

3 ml lemon zest

Salt and black pepper to taste

Instructions: 155/261

Mix the dressing ingredients in a large bowl.

Trim the end parts of the zucchini

Shave the zucchini in a lengthwise manner using a peeler to create ribbons out of it. Make the ribbons about a sixth of an inch thick. When you reach the center of the zucchini, turn on the other side and do the same thing.

Toss the zucchini ribbons to the bowl with dressing.

Add greens, olives, and mint. Toss everything gently with the dressing.

Sprinkle some nuts and goat cheese before serving

Nutritional Value:








Sugars 1.6 grams

Protein: 17.0 grams

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58. Luxurious Crab and Avocado Salad

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Need a good pick-me-up without the guilt? Do it with this crab and avocado salad, which is rich and luxurious to the palate. It’s com- fort food without regrets.

Ingredients:

(Makes 2 servings)

1 can of crab chunks

1 avocado

1 Roma tomato

5 ml low-fat mayonnaise

5 ml sweet relish

½ lime

Optional: 1 grams garlic salt

Instructions:

Drain the can of crab chunks and place the chunks in a bowl.

Chop the tomato finely and stir it into the crab.

Mix in mayonnaise, relish, and salt. 158/261

Slice the avocado into half in a lengthwise manner. Take off the seed.

Cut the avocado flesh into squares and add it into the crab mixture. The avocado rinds will be used later.

Cut the lime in half and squeeze its juice into the crab-avocado mixture.

Stir everything thoroughly.

Spoon the crab-avocado mixture into the avocado rinds and serve.

Nutritional Value:








Sugars 4.0 grams

Protein: 15.2 grams 159/261


59. Asian-Style Chicken Salad

Take your taste buds to Asia with this home- style chicken salad. It’s packed with nutri- ents which not only supports your overall health, but also keeps your tummy happy.

Ingredients:

(Makes 8 servings) 160/261

4 large boneless chicken breasts

38 grams lo mein noodles

1 head of romaine lettuce

1 package of baby spinach

1 can of mandarin oranges (drained)

950 ml fresh strawberries (washed and crowned)

120 grams parmesan cheese (shredded)

63 grams chopped walnuts

1 raspberry vinaigrette dressing

Tip: You can use cashews or pecans instead of walnuts.

Instructions:

Grill the chicken without adding any spice or seasoning. Cook each side of the chicken breasts for 10 minutes.

Dice the chicken breasts.

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Chop the romaine lettuce and put it on the bottom of a bowl.

Place the baby spinach on top of the lettuce.

Add the chicken on top of the spinach.

Further add strawberries, mandarin oranges, and walnuts.

Toss everything together until they are well mixed.

Top the salad with lo mein noodles and shredded cheese.

Drizzle some raspberry vinaigrette dressing on top.

Mix the ingredients a little bit further before serving.

Nutritional Value:








Sugars 5.6 grams

Protein: 16.8 grams

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60. Celery and Pear Salad with Dried

Prunes

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This recipe combines powerful ingredients which are good for your health. The dressing is good enough to blend nicely with the main ingredients.

Nutritional Value







Protein: 2.2 grams

Ingredients:

(Makes 4 servings)

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160 grams celery (diced)

160 grams Williams pear (sliced)

60 grams dried prunes

60 grams Nestle Natural Set Yogurt

100 grams orange (peeled and cut into wedges, save the peel for zest)

2 tablespoons lemon juice

30 grams mustard sauce

Salt and pepper to taste

Instructions:

Remove the zest from the orange using a peeler.

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Mix lemon juice, orange zest, yogurt, pepper, and salt in a bowl for the dressing.

Add mustard to the dressing and whisk everything together.

Add pear, celery, dried prunes, and orange with the dressing. Mix everything well.

Serve in a plate or small bowl.

Nutritional Value



Cholesterol: 0




Protein: 1.5 grams

61. Spicy Mixed Fruits

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We added a salad made of fruits to this list of Diabetic recipes to help you explore more options in healthy salad making. The fruity

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taste becomes a little spicier with the shredded mint or basil.

Ingredients:

(Makes 4 servings)

300 grams canned pineapple

3 strawberries

1 dragon fruit

1 kiwi fruit

1 teaspoon mint or basil (shredded)

1 orange

1 lime

Instructions:

Slice the pineapples into cubes.

Dice the dragon fruit, kiwi fruit, and strawberries.

Mix and toss all the ingredients in a bowl.

Refrigerate the fruit salad before serving.

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62.Healthy and Delicious Apple Pie

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What makes this apple pie so healthy is that it uses whole wheat pastry flour and homemade whole wheat pie crust. It also uses Stevia, a natural non-caloric sweetener, to liven up the taste.

Nutritional Value

Serving Size: 192 grams


Cholesterol: 0




Sugars: 25.6 grams

Protein 1.3 grams


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Vitamin A: 2%, Vitamin C: 2%, Calcium 1%, Iron 2%

Ingredients:

(Makes 12 servings)

1.75 kilograms ripe apples

19 grams whole wheat pastry flour

1 packaged or homemade whole wheat pie crust

15 ml lemon juice

2 grams ground cinnamon

1 ml ground nutmeg

2 grams salt

30 ml stevia

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1 egg white (to brush on top of the crust)

Instructions:

Thinly slice all of the apples.

Pour 1 tablespoon of lemon juice over the sliced apples and toss.

Mix cinnamon, nutmeg, salt and stevia in a small bowl. Toss the mixture over the apples and mix them carefully.

Put 6 cups of sliced apples on a large pot and cook for 10 minutes over medium heat or until they are tender.

Remove the pot from heat and stir in the rest of the apples.

Add pastry flour to the apples and stir them properly.

Cool the mixture for 30 minutes.

Position your baking rack on the lower third level of the oven. Preheat the oven to 4250F.

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Prepare the whole wheat pie crust on a pie plate.

Add the apples into the bottom of the pie crust.

Cover the apples with a top crust.

Brush the egg white over the top crust.

You can also sprinkle some cinnamon, brown sugar, butter, and flour over the top crust if you prefer.

Bake the pie for 40 minutes or until it is brown.

Cool for 20 minutes before slicing.

63. One-Hour Blueberry Cake

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This cake may be a little heavy, but if you want to eat something luxurious yet healthy, then by all means try this recipe for a special occasion.

Ingredients:

For the Crust

113 grams butter

180 grams flour

90 grams cream cheese

5 ml vanilla extract

For the Filling

950 ml blueberries

160 ml blueberry fruit spread

16 grams cornstarch

1 ml ground nutmeg

For the Glaze

15 ml sour cream

1 egg yolk

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Instructions:

Preheat oven to 4250F.

Mix butter with flour to form a coarse crumb.

Put in cream cheese into the mixture to create a dough.

Blend in vanilla to the entire mixture.

On a floured surface, roll out ½ of the dough into an 11” circle.

Line the dough into a 9” pie plate.

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Toss the blueberries and cornstarch into a medium-sized bowl.

Add fruit spread and nutmeg into the mixture and mix gently.

Pour the entire fruit mixture onto the pie crust.

Roll out the remaining dough to the 11” circle. Place it over the fruit mixture.

Make sure to turn the edges under and flute. Cut some slits on top of the crust to allow the steam to escape.

Bake the pie for 10 minutes.

Remove the pie from the oven after and reduce oven temperature to 3500F.

Combine the egg yolk with sour cream. Brush lightly over the crust.

Return the pie to the oven and bake for 30 minutes or until done.

Cool the pie on a wire rack.

Serve on a warm or room temperature.

Nutritional Value:








Sugars: 9.2 grams

Protein: 4.2 grams

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64. Low Calorie Sweet Potato Pie

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This sweet potato pie is delish without the guilt. At only 24 calories and 0.7 grams of sugar per serving, you’ll surely enjoy this dessert after a main course.

Ingredients:

(Makes 8 servings)

630 grams sweet potatoes (cooked and

mashed)

One 9-inch unbaked pie shell

42 grams margarine

1 cup skim milk

45 ml lemon juice

5 ml lemon peel

1 egg yolk

3 egg whites (beaten stiff)

¼ teaspoon cinnamon

38 grams sugar

2 grams salt

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Tip: To reduce the saturated fat in this recipe, use vegetable oil in making the

homemade pie shell.

Instructions:

Preheat oven to 3500F.

Use an electric mixer to blend the margarine, sugar, and salt together.

Add cinnamon, lemon juice, egg yolk, and lemon peel to the mixture.

Mix in sweet potatoes and skim milk to the mixture. Blend the ingredients well.

Fold in the egg whites. 178/261

Pour the entire mixture onto the unbaked pie shell.

Bake the pie for 50 minutes or until a knife inserted through the center comes out without crumbs.

Nutritional Value:








Sugars: 0.7 grams

Protein: 0.6 grams


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65. Mango and Tofu Heaven

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This tofu with mango is richness to the tongue. This dessert is actually a pudding made with tofu, and once you taste it you

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could never go back. Mango and low-fat milk is added with honey for a sweet and healthy treat.

Nutritional Value



Cholesterol: 0.3 milligrams




Protein: 5.3 grams

Ingredients:

(Makes 4 servings)

300 grams mango flesh (instead of com-

mercial puree)

30 ml low-fat milk

220 grams soft tofu (use instead of cream)

1 tablespoon honey (instead of sugar)

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Instructions:

Mash the tofu carefully in a bowl.

Mix the mango and milk using a blender and puree.

Pour the tofu into the mango and milk mixture. Blend the ingredients until smooth.

Add 1 tablespoon of honey and blend the ingredients together for one more minute.

You can serve the dish chilled or immedi- ately after making it.

66. Spinach and Bean Soup

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(Serves 2)

Ingredients

2 Sliced Onions

4 chopped garlic cloves

2 tablespoons extra-virgin olive oil

10.5 oz boiled and sliced chicken

7 oz whole wheat pasta

1 tablespoon paprika powder

1 teaspoon salt

1 cup tomato puree 183/261

Preparation

Combine all the ingredients together in a slow cooker and cook the dish slow heat for about 3.5-4 hours.

You can serve this dish on a large white plate.

Serving

Mint sprigs or basil leaves would be a perfect garnish for this sizzling dish.

Variation

You can use minced meat instead of chicken

67. Pot Roast

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(Serves 2)

Ingredients

1 chopped onion

5 oz mushrooms

10.5 oz beef roast

1 teaspoon salt

1 green chilly

1 tablespoon honey

1 ½ tablespoon starch

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Preparation

Mix together all the ingredients except corn starch, transfer them into a slow cooker and cook for about 5.5 hours.

Mix cornstarch into 50 ml water, add to the slow cooker and cook for another 30 minutes.

Serving

Serve on a large plate with basil leaves on top

Variation

Swap the beef for pork along with the rest of the ingredients to make another yummyli- cious dish.

68. Turkey with Mushroom and Honey

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Honey (Serves 2)

Ingredients

12 oz Turkey

2 teaspoons parsley

2 tablespoon honey

5 oz chopped mushrooms

2 chopped garlic cloves

1 teaspoon salt

1 teaspoon pepper powder

Preparation 187/261

In a slow cooker, put all the ingredients in the above mentioned list and cook this dish for about 7-8 hours. Let it sit for 15 minutes before you open the lid.

Serving

This dish is best served with a bit of honey on top

Variation

You can use chicken instead of turkey

69. Tangy chicken chilly

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(Serves 2)

Ingredients

1 lb boneless chicken chopped

2 tablespoons tamarind paste

2 chopped onions

2 grounded red chilies

¼ cups kidney beans

1 tablespoon ginger garlic paste

1 ½ teaspoon salt


1 cup water

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Preparation

Take some oil in a pressure cooker, add the ginger garlic paste and sauté the chopped onions. Later, add the rest of the ingredients along with water and cook the dish for 5 hours.

Serving

Serve this hot and tangy dish in a large soup bowl with basil leaves on top.

Variation

You can use mutton instead of chicken and cook it for another hour.

70. Yummy vegetable and chicken

soup

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(Serves 2)

Ingredients

½ cups chopped carrots

¼ cups chopped bell peppers

2 finely chopped onions

12 oz chicken (chopped)

¼ cup shredded cabbage


½ tablespoon chopped ginger

1 teaspoon salt


1 cup water


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Preparation

Take a slow cooker, sauté the minced garlic and onion in olive oil.

Now add the rest of the ingredients, cover the lid and cook for 5 hours.

Serving

Innovative wooden cutlery will be perfect for this soup to be served in.

Variation

The same soup can be made using prawns.

71 Slow Cooked Beef with Veggies

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(Serves 2 or 3)

Ingredients

12 oz boneless beef chopped

¼ cups chopped carrots

¼ cups shredded cabbage

½ teaspoon shredded ginger



1 teaspoon salt 193/261

Preparation

1. Shred the fat from the meat. Add all the ingredients to a slow cooker and let it cook for 5 hours approximately.

2. Cook until the beef is tenderized.

Serving

This dish is best served with some boiled brown rice.

Variation

You can occasionally use chicken to make this dish.

72. Broccoli and Chicken Spaghetti

(Serves 2)

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Ingredients

12 oz chopped boneless chicken

1 cup chopped broccoli

6 oz multigrain spaghetti

1 ½ teaspoon salt


½ cup tomato puree

1 teaspoon paprika powder


Preparation 195/261

In a slow cooker, combine all the ingredients together and cover the lid.

Slow cook this dish for 5 hours.

Serving

Use chopsticks to eat the spaghetti. Serve it with whole wheat bread.

Variation

Brown rice can also be a better substitute for spaghetti.

73. Green apple sandwich (Serves 2)

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Ingredients

2 sliced apples

1 chopped bell pepper

1 sliced onion

6 oz chicken

1 garlic clove (minced)

1 tablespoon vinegar

1 teaspoon salt


4 brown bread slices

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Preparation

In a cooker, transfer all the ingredients and cover it with a lid.

Cook this mixture for about 5 hours.

Serving

Fill this mixture in between two slices of toasted whole wheat bread and serve with cherries on top.

Variation

One can use pineapple instead of apples.

74. Brown rice with chicken sausages

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(Serves 2)

Ingredients

1 cup brown rice

6 oz chopped sausages

2 chopped bell peppers

1 teaspoon shredded ginger

1 tablespoon honey

1 ½ teaspoon salt

½ tablespoon olive oil

1 teaspoon thyme

¼ cup chicken stock

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Preparation

In a cooker, combine all the ingredients together including brown rice and sausages.

Cook this dish for 6 to 7 hours until the rice is cooked.

Serving

This sumptuous meal can be served in a large circular dish.

Variation

You can use plain chicken instead of sausages.

75. Corn Chowder

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(Serves 2)

Ingredients

½ cup canned corn kernels

1 green chilly

6 oz chopped chicken pieces

1 teaspoon oregano


2 garlic cloves (minced)

¼ cup vegetable stock

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Preparation

Combine all the ingredients mentioned above including the corn and chicken pieces and transfer them into a slow cooker for about 5 hours.

Once cooled down, blend the mixture until forms a smooth paste.

Serving

Serve the chowder in cups and garnish it with mint leaves.

Variation

Corn kernels can be substituted by mushrooms.

76. Chicken curry with Barley

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(Serves 2)

Ingredients


½ cup tomato puree

4 oz barley

1 tablespoon shredded ginger

7-8 mint leaves

¼ cup roasted and coarse peanuts

1 ½ teaspoon salt

3 tablespoons curry powder

½ chopped green chilly

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Preparation

Mix all the ingredients in a slow cooker, sauté them for a while and cover it with a lid.

Cook the curry for a good 7-8 hours.

Serving

This curry is best served with whole wheat flat bread and garnish with tomato slices.

Variation

Garnish this curry with roasted peanut and serve it on a rectangular while dish.

77. Chicken Wings in Peanut butter

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204/261

(Serves 2)

Ingredients

5-6 chicken wings

3 tablespoons peanut butter

1 teaspoon salt

1 tablespoon ground ginger

1 cup water

Preparation 205/261

1. Combine all the ingredients in a slow cooker, and cover it with the cooker lid.

2. Slow cook this dish for 5 to 6 hours (initial 3 hours on slow heat, the next 2 hours on medium heat).

Serving

Serve it hot and garnish it with roasted almond on top.

Variation

One can use pork instead of chicken; however chicken wings taste a tad better.

78. Mushroom Garlic Appetizer

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(Serves 2)

Ingredients

12 oz mushroom

½ cup hoisin sauce

1 teaspoon crushed red chilies

1 teaspoon salt

2 mince garlic cloves

½ cup water

Preparation 207/261

1. This extremely simple recipe requires you to mix all the ingredients and cook it in a slow cooker.

2. Allow it to cook on low flame for 3.5 hours.

Serving

Use a big large soup bowl for serving with mint leaves on top.

Variation

Sweet potato can be used instead of mushrooms.

79. Mushroom and dry fruit pilaf

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(Serves 2 or 3)

Ingredients

½ cup soaked brown rice

½ cup sliced button mushrooms

6 oz chopped almonds

3 oz chopped cashew

2 cloves of cardamom

1 chopped onion


1 teaspoon salt


1 cup water

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Preparation

1. Take some oil in a slow cooker; add garlic cloves, onion and sauté for a while until they turn slightly brownish.

2. Later, add the dry fruits along with the rest of the ingredients and cook this dish for about 6-7 hours.

Serving

Almost always serve this pilaf hot with low- card yogurt.

Variation

Instead of mushroom, one can also use chicken pieces.

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80. Chicken and Sausage gumbo with

Okra

(Serves 2)

Ingredients

¾ cup brown rice

4 oz chopped okra

4 oz chicken sausages

1 tablespoon ginger garlic paste

2 cardamom cloves (crushed)

2 tablespoons onion paste

½ cup tomato puree

1 teaspoon salt

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Preparation

1. Mix all the ingredients together in a slow cooker and cover it with a lid.

2. Cook this dish for 6-7 hours until it starts emitting a strong fragrance.

Serving

This dish is best served in a soup bowl.

Variation

If you don’t like Okra, use broccoli.

81. Tangy Barbeque Sausages

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(Serves 2)

Ingredients

2 tablespoons of onion paste

12 oz smokes sausages

2 tablespoons apple cider vinegar

½ cup tomato puree


1 teaspoon salt

1 teaspoon Cayenne pepper

½ cup water


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Preparation

1. In a slow cooker, take some oil and sauté the onion and tomato paste.

2. Add the rest of the ingredients, cover it with a lid and let this dish cook for 4-5 hours

Serving

You can have this barbecue with toasted garlic bread.

Variation (Serves 3)

To be honest, I don’t think you should change anything in the recipe.

82. Pork wraps with honey

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Ingredients

12 oz boneless pork (trimmed and shredded)

1 roughly chopped onion

½ cup water

2 tablespoons Worcestershire sauce

¼ cup tomato puree

1 teaspoon ginger garlic paste

2 tablespoons honey

1 teaspoon salt

2 or 3 wheat tortillas

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Preparation

1. Add all the ingredients including pork, tomato puree, onions along with the rest of the above mentioned items in a slow cooker.

2. Cook this filling for 111-12 hours.

Serve

These delicious wrap filling need to be filled inside the wheat tortillas and garnish with some coriander leaves.

Variation

I would often want to swap the pork for chicken.

83. Garlic Shrimp in coconut milk

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(Serves 2)

Ingredients

12 oz peeled shrimp



¾ cup coconut milk

Some coriander leaves

1 teaspoon lemon juice

1 teaspoon salt 217/261

Preparation

1. Take some oil in a slow cooker and sauté the minced garlic.

2. Later, add the rest of the ingredients one by one and cook for 5 hours on slow heat.

Serving

Serve this dish with some boiled brown rice

Variation

No variation. Use the exact same recipe.

84. Black bean soup

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(Serves 2

Ingredients

½ cup black beans (Soaked for at least 24 hours)

1 cup water

½ cup vegetable stock

One chopped onion


1 teaspoon shredded ginger

1 teaspoon cumin powder


1 teaspoon salt

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Preparation

1. Combine all the ingredients together in a slow cooker and cover with lid.

2. Since black beans take a bit longer to cook, let this soup cook for 9-10 hours.

Serving

Large soup bowls would be perfect to serve this soup and top it up with mint springs

Variation

You can add some lemon juice if you prefer a tangy soup.

85. Chicken macaroni

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(Serves 2 or 3)

Ingredients

12 oz chicken pieces

12 oz whole wheat macaroni

1 bell pepper (chopped)


½ cup tomato puree


1 teaspoon salt

¼ cup low-fat almond milk

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Preparation

1. Fry the minced garlic with some oil in a slow cooker.

2. Add the rest of the ingredients, cover with a lid and let it cook for 6 hours.

Serving

Almost always serve this dish hot.

Variation

Macaroni can be occasionally replaced with some brown rice or multigrain spaghetti.

86. Brown rice with shrimp

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222/261

(Serves 2)

Ingredients

½ cup brown rice (soaked)

8 oz shrimp

2 garlic cloves (minced)

5-6 roasted almonds

¼ cup coconut milk

¾ cup water

Some mint sprigs

1 teaspoon salt


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Preparation

1. Sauté the minced garlic cloves for a while in a slow cooker with some oil.

2. Add the remaining ingredients and cook it for 7-8 hours.

Serving

Serve this rice with thyme leaves on top

Variation

Shrimp can be replaced with chicken

87. Lemon-Berry Pudding

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(Serves 2)

Ingredients

8 oz fresh blueberries

2 tablespoon brown sugar (or the same amount of sugar free)

1 tablespoon honey

8 oz black grapes

5-6 almonds

5-6 cashews

2 teaspoon lemon peel (shredded)


2 eggs

½ cup water

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Preparation

1. Combine all the ingredients in a slow cooker except the cornstarch and cook this dish for about 2 hours.

2. Post 2 hours open the lid and pour the cornstarch mixture (cornstarch mixed with water) over it and cook for another 60 minutes.

Serving

This tempting desert should be served in mock tail glasses or flat glass bowls.

Variation

You can add some other fruits like apples or strawberries to this recipe.

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88. Diabetic-friendly Pineapple Up-

side- down Cake

(Serves 4 or 5)

Ingredients

8 oz canned pineapple

6 teaspoons of brown sugar

12 oz wheat flour cake mix

2 tablespoons of vegetable oil

3 eggs

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Preparation

1. In a bowl, beat the eggs until fluffy, add brown sugar, vegetable oil and beat them again.

2. Pour this mixture into the cake mix and mix well.

3. Transfer this mixture to a slow cooker, lay the pineapple slices on top and let it cook for 5 or 6 hours.

Serving

You can serve this cake on a transparent dish.

Variation

Same recipe with apples would taste just as great.

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89. Classic slow cooker Pork sandwich

(Serves 2 or 3)

Ingredients

12 oz boneless pork roast (shredded)

1 tablespoon garlic powder


1 tablespoon dried onion powder

1 teaspoon salt

1 cup water

2 or 3 whole wheat burger buns

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Preparation

1. In a slow cooker, combine all the ingredients except bread and cover it with a lid.

2. Cook this pork filling for 5 or 6 hours until the pork is cooked properly.

Serving

Slice up the burger buns in the middle and fill this mixture in between them and secure the sandwiches with toothpicks.

Variation

Replace the pork with minced beef occasionally.

90. Crock pot lamb

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(Serves 2)

Ingredients

12 oz lamb

soy sauce

1 tablespoon honey

1 teaspoon minced garlic coves

1 teaspoon minced ginger

½ cup chicken broth

1 teaspoon salt

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Preparation

1. In a Crockpot, combine all the ingredients, along with the chicken broth and cover with a lid.

2. Cook this stew lamb for about 8-9 hours.

Serving

Serve this lamb dish with brown rice and garnish with dill leaves to enjoy a sumptuous meal.

Variation

You can also add 2 tablespoons of peanut butter to this recipe.

91. Lentils with brown rice

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(Serves 2 or 3)

Ingredients

3/4 cup soaked brown rice

½ cup lentils


1 roughly chopped onion


Some mint sprigs

1 teaspoon salt

1 cup chicken broth 233/261

Preparation

1. IN a slow, cooker, combine all the ingredients and cover it with a lid.

2. Cook it the rice on slow heat for 5 hours.

Serving

Top it up with some fried walnuts and serve it in a large rectangular white dish.

Variation

Lentils can be substituted with other veggies like spinach or asparagus.

92. Smoked eggplant soup

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(Serves 2)

Ingredients

2 smoked and chopped egg plants (roasted on medium flame)

2 garlic cloves (roasted)

2 tablespoons onion powder

½ green chili paste

¾ tablespoon salt

½ cup milk

1 cup water 235/261

Preparation

Combine all the ingredients in a Crockpot and cover with a lid.

Cook this soup for 3 hours on slow heat. Once cooled down. Blend the mixture until smooth.

Serving

Garnish with lemon grass and some fried cashews.

Variation

You may want to add some lime juice to give it a tangy taste

93. Chicken noodle soup

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(Serves 2)

Ingredients


12 oz whole wheat noodles

1 teaspoon thyme

1 teaspoon parsley

1 teaspoon ginger (shredded)

3-4 spinach finely chopped spinach leaves

1 teaspoon salt

1.5 cups water

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Preparation

1. Mix together all the above mentioned items in a Crockpot and cover it with a lid.

2. Cook the soup on slow heat for 7-8 hours.

Serving

Use a glass bowl to serve this soup and top it up with basil leaves.

Variation

Flat noodles or whole wheat macaroni can also be used.

94. Chicken and mushroom stew

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(Serves 2)

Ingredients

16 oz chopped chicken breasts

½ cup button mushrooms

1 teaspoon oregano

2 sliced celery sticks

1 teaspoon salt

¼ cup red wine


½ cup tomato puree

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Preparation

1. Combine all the ingredients in a slow cooker and cover it with a lid.

2. Let the stew cook for 6 hours.

Serving

You can serve this stew with fried whole wheat noodles to bring some crunch

Variation

One can use of additional vegetables like cabbage or carrots.

95. Pork Stew with apple cider vinegar

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(Serves 2)

Ingredients

16 oz chopped pork roast

2 tablespoons apple cider vinegar

4 oz chopped sweet potato

1 teaspoon thyme

1 teaspoon parsley

1 teaspoon salt

1 cup water

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Preparation

1. Combine all ingredients, mix them well and transfer it to a slow cooker.

2. Cover the cooker with a lid and let it cook for 10-11 hours until the stew blends together.

Serving

Serve this hot stew in wooden bowls with dill leaves on top

Variation

If you are not fond of sweet potato, you can either replace it with some other vegetable or do without it.

96. Sweet and Sour Pork

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242/261

(Serves 2)

Ingredients

5-6 chicken breasts

8 oz diced carrots

8 oz broccoli (florets)

10 oz chopped pineapple (canned)

1 chopped green bell pepper

½ teaspoon minced garlic cloves

Half green chili paste

½ teaspoon minced ginger 243/261

2 ½ tablespoons Worcestershire sauce

2 tablespoons vinegar

½ teaspoons salt

Preparation

1. In a Crockpot, add all the ingredients except pineapple and cover with a lid.

2. Let the dish cook for 7-8 hours. Add pineapple and cover the lid again. Let it sit for 30 minutes before serving.

Serving

Serve this dish with brown rice.

Variation

Add a ground green chili paste if you want to make it spicier.

97. Stuffed cabbage leaf rolls

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(Serves 3)

Ingredients

5-6 cabbage leaves

12 oz sliced turkey


2 chopped onions

½ cup boiled brown rice

1 small chopped apple

1 teaspoon salt


1 teaspoon Worcestershire sauce

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Preparation

1. Mix the turkey, garlic, onions, rice, apple, paprika, salt and Worcestershire sauce in a bowl.

2. Fill this filling into each cabbage leaf, fold them and secure with a tooth pic.

3. In a Crockpot, cook these wraps for on slow heat for 7-8 hours.

Serving

Serve them with some Worcestershire or soy sauce.

Variation

You can experiment a lot with the filling by adding Zucchini or broccoli to it.

98. Piquant Chicken

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(Serves 3)

Ingredients

12 oz chopped chicken



1 ½ tablespoon curry powder

1 teaspoon apple cider vinegar

6-7 raisins

5-6 almonds

½ cup tomato puree

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Preparation

1. In a slow cooker, sauté the onions and bell peppers.

2. Add, the other ingredients and cook for 7 hours.

Serving

Serve the chicken with brown rice and garnish with coriander leaves.

Variation

Add a grounded green chilli to bring some spice to this dish.

99. Barbecue Turkey wraps

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(Serves 3 or 4)

Ingredients

12o oz minced turkey

10 oz finely chopped tomatoes

½ cup tomato puree



1tablespoons Worcestershire sauce

2 tablespoons barbecue sauce

1 teaspoon salt



3 or 4 tortillas

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Preparation

1. In a slow cooker, sauté the garlic and the onion for a while.

2. Now add the rest of the ingredients, cover with a lid and let it cook for 3 hours.

3. Fill the mixture in the tortillas and secure with a toothpick.

Serving

Wraps are typically best served with lettuce leaves inside them.

Variation

You can use wedges to serve this filling instead of tortillas.

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100. Chicken Pepperoni

(Serves 3)

Ingredients

16 oz chicken breasts

6 oz turkey pepperoni (slices)

1 teaspoon salt

½ cup olives (chopped)

2 tablespoons tomato puree

1 teaspoon pepper 251/261

2 tablespoons shredded low-fat mozzarella cheese

2-3 basil leaves

Preparation

1. Combine all the ingredients together in a Crockpot and cover them with a lid.

2. Cook this dish for 6-7 hours. Drain the excess water.

Serving

Use mint leaves as garnish for this dish.

Variation

If you are out of low-fat cheese, you can very well do without it.

101. Cranberry Meatballs

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(Serves 3)

Ingredients

1 cup cranberries (dried)

½ cup brown rice (soaked)

150 ml cranberry puree

5 tablespoons orange juice

2 tablespoons lemon juice

1 ½ teaspoon salt

1 teaspoon pepper

1 teaspoons cumin powder

2 tablespoons honey

2 eggs (beaten)


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Preparation

Diabetes

Destroye

r

Mix cranberries, salt, brown rice, pepper powder and shape them into small meatballs.

Take some oil in a slow cooker and shallow fry these balls until they change colour.

Add the remaining ingredients, cover it with a lid and cook for 3-4 hours on slow heat.

Serving

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Serve them in a bowl with some parsley and a slice of lime on top.

Variation

Cranberries can be easily substituted with strawberries or even blueberries.

254/261

102. Spicy Steaks

(Serves 2)

Ingredients

16 oz. beef steak (trimmed and chopped)

3 bell peppers (red, yellow and green)

8 oz. tomato puree

2 small red chilies (grounded)

2 or 3 hot dog buns


1 teaspoon salt

2 sliced jalapeno chilies

Preparation

1. Combine all the ingredients in a Crockpot and cover them with a lid.

2. Cook the steak for 7-8 hours.

Serving 255/261

Fill the steak mixture inside the hot dog buns and secure with a toothpick.

Variation

You can tone down the chilly if seems too spicy for your pallet.

Conclusion Diabetes is on the increase but the most painful thing about it is: it can be prevented and some can be reversed with healthy

lifestyle. http://diabetes-

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What you put in your mouth is very import- ant but having diabetes shouldn’t resign you to a lifetime of bland foods.

With these helpful tips, you can enjoy your favorite meals and derive satisfaction from them without feeling deprived.

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101 Pork Chop Recipes: Extraordinary and Delicious Pork Chop Recipes for Everyday

Meals

101 Chicken Recipes: A Mouth-Watering Healthy and Delicious Chicken Recipes that

will fill your Stomach

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259/261

Low Fat Recipes: 101 Incredible Quick & Easy Recipes for a Low Fat Diet

Gluten Free Diet: 101 Delectable and Healthy

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