3 Deleicious Diabetic Diet Recipes

Posted in: Diabetic Diet Recipes|October 17, 20116 Comments

I hope you really enjoy these 3 Diabetic Diet Recipes that I found for you today

This first Diabetic Diet Recipe that I have for you today is a Whole-wheat pasta that bolsters fiber and nutrients in this popular Asian noodle salad. The recipe is from Annelise Stuart of Germantown, New York.

Elise’s Sesame Noodles – 8 servings, about 1 1/2 cups each.

Active Time: 20 minutes – Total Time: 20 minutes

Ingredients:

1 pound whole-wheat spaghetti
1/2 cup reduced-sodium soy sauce
2 tablespoons sesame oil
2 tablespoons canola oil
2 tablespoons rice-wine vinegar, or lime juice
1 1/2 teaspoons crushed red pepper
1 bunch scallions, sliced, divided
1/4 cup chopped fresh cilantro, divided (optional)
4 cups snow peas, trimmed and sliced on the bias
1 medium red bell pepper, thinly sliced
1/2 cup toasted sesame seeds

Preparation

– Bring a large pot of water to a boil. Cook spaghetti until just tender, 9 to 11 minutes or according to package directions. Drain; rinse under cold water.
Meanwhile, whisk soy sauce, sesame oil, canola oil, vinegar (or lime juice), crushed red pepper, 1/4 cup scallions and 2 tablespoons cilantro (if using). Add noodles, snow peas and bell pepper; toss to coat.
– To serve, mix in sesame seeds and garnish with the remaining scallions and cilantro.

Tips & Notes

Make Ahead Tip: Prepare through Step 2 up to 2 hours in advance.

Nutrition

Per serving: 345 calories; 12 g fat ( 2 g sat , 5 g mono ); 0 mg cholesterol; 51 g carbohydrates; 0 g added sugars; 12 g protein; 10 g fiber; 542 mg sodium; 336 mg potassium.

Nutrition Bonus: Vitamin C (100% daily value), Fiber (40% dv), Vitamin A (40% dv).

Carbohydrate Servings: 3

Exchanges: 3 starch, 1 vegetable, 2 fat

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The second tasty diabetic recipe is some roasted vegetables tossed with arugula pesto are an easy side for a dinner party. Try serving them with a roasted leg of lamb. If you can find beautiful, freshly harvested small carrots, they’ll look and taste the best in this dish.

8 servings, scant 1 cup each

Active Time: 15 minutes

Total Time: 40 minutes
Nutrition Profile

Ingredients for the Roasted Spring Vegetables with Arugula Pesto:

Roasted Vegetables

4 cups baby or new potatoes, 1 to 2 inches in diameter, halved or quartered depending on size
5 teaspoons extra-virgin olive oil, divided
4 cups peeled baby carrots
1 bunch asparagus, trimmed and cut into thirds
1/2 teaspoon salt
1/2 cup baby arugula for garnish

Arugula Pesto

1 clove garlic, peeled
5 cups baby arugula
1/2 cup finely shredded Asiago cheese
1/4 cup toasted pine nuts (see Tip)
1/4 cup extra-virgin olive oil
1/4 teaspoon salt

Preparation:

– To prepare vegetables: Position rack in upper and lower thirds of oven; preheat to 425°F.
– Toss potatoes with 2 teaspoons oil in a large bowl and spread on a large baking sheet. Roast in the lower third of the oven for 5 minutes.
– Meanwhile, toss carrots with 2 teaspoons oil in the bowl and spread on another large baking sheet. After the potatoes have roasted for 5 minutes, place the carrots in the upper third of the oven and roast potatoes and carrots for 15 minutes.
– Toss asparagus with the remaining 1 teaspoon oil in the bowl. Add to the pan with the potatoes, toss to combine and return to the oven. Continue roasting until all the vegetables are tender and starting to brown, 8 to 10 minutes more.
– To prepare pesto: Meanwhile, drop garlic through the feed tube of food processor with the motor running; process until minced. Stop the machine and add arugula, cheese, pine nuts, 1/4 cup oil and 1/4 teaspoon salt. Pulse and then process, scraping down the sides as necessary, until the mixture is a smooth paste.
– Toss the roasted vegetables with 1/3 cup pesto and 1/2 teaspoon salt in the large bowl (reserve the remaining pesto for another use: refrigerate for up to 1 week or freeze). Transfer to a serving dish and garnish with arugula, if desired.

Tips & Notes

– Make Ahead Tip: Prepare pesto (Step 5); cover and refrigerate for up to 1 week or freeze in an ice cube tray. Transfer frozen cubes to a sealable plastic bag. Defrost as needed.

– Kitchen Tip: To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition

Per serving: 157 calories; 7 g fat ( 1 g sat , 4 g mono ); 2 mg cholesterol; 21 g carbohydrates; 0 g added sugars; 4 g protein; 4 g fiber; 243 mg sodium; 654 mg potassium.

Nutrition Bonus: Vitamin A (167% daily value), Vitamin C (20% dv), Potassium (19% dv)

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 starch, 1 1/2 vegetable, 1 1/2 fat

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Butterflied Grilled Chicken with a Chile-Lime Rub

A quick and efficient way to cook a whole bird on the grill is to butterfly it. This method is so popular, especially in Southern California, that large chains have thrived selling chile-rubbed butterflied chicken to happy patrons. When cooking a whole chicken on the grill, try searing the chicken first over direct heat then finish cooking over indirect heat (as instructed in this recipe). That way you avoid the all too common problem when grilling—chicken burned on the outside and raw in the center. For best flavor, let the chicken marinate in the rub overnight in the refrigerator. Serve with lime wedges and fresh salsa.

6 servings – Active Time: 30 minutes – Total Time: 1 hour 25 minutes (plus 12-24 hours marinating time)

Ingredients

3 tablespoons chile powder, preferably New Mexico chile, or Hungarian paprika
2 tablespoons extra-virgin olive oil
2 teaspoons freshly grated lime zest
3 tablespoons lime juice
1 tablespoon minced garlic
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon dried oregano, preferably Mexican
1 1/2 teaspoons kosher salt
1 teaspoon freshly ground pepper
Pinch of ground cinnamon
1 3 1/2- to 4-pound chicken

Preparation

Combine chile powder (or paprika) and oil in a small bowl with lime zest and juice, garlic, coriander, cumin, oregano, salt, pepper and cinnamon to form a wet paste.
Using kitchen shears, cut the chicken down one side of the backbone, through the ribs. Make an identical cut on the opposite side to remove the backbone completely; discard (or reserve it for stock). Place the chicken cut-side down and flatten with the heel of your hand. Generously smear the spice rub under and over the skin and on the interior of the bird. Place in a nonreactive baking dish (see Tip). Cover with plastic wrap and refrigerate overnight or up to 24 hours.
Preheat half the grill to medium-high (or build a medium-high heat fire on one side of a charcoal grill); leave the other half unheated. Have a squirt bottle of water ready by the grill.
Leave all the spice rub on the chicken. Place the chicken skin-side down over the heat and grill until the skin begins to color and char marks form, about 5 minutes. (Extinguish any flare-ups with the squirt bottle.) Flip over and grill 5 minutes more. Move the chicken to the unheated side. Close the lid and cook, making sure the chicken is flat against the grate, until an instant-read thermometer inserted into the thickest part of a thigh without touching bone registers 165°F, 30 to 40 minutes. Transfer to a platter and let rest for 5 to 10 minutes before carving.

Tips & Notes

Kitchen Tip: A nonreactive bowl or pan—stainless-steel, enamel-coated or glass—is necessary when cooking with acidic foods, such as lemon, to prevent the food from reacting with the pan. Reactive pans, such as aluminum and cast-iron, can impart an off color and/or off flavor.

Nutrition

Per serving (without skin): 214 calories; 9 g fat ( 2 g sat , 5 g mono ); 88 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 28 g protein; 2 g fiber; 422 mg sodium; 417 mg potassium.

Nutrition Bonus: Vitamin A (25% daily value)

Carbohydrate Servings: 0

Exchanges: 4 lean meat, 1 fat

ENJOY these great diabetic diet recipes!!