Diabetic Recipes

PEA CURRY WITH INDIAN PANEER Paneer is an Indian cheese, similar to ricotta but drier. It is often combined with peas in a curry. This delicious version uses homemade paneer, which is simple to make. The cheese is also high in protein, making it a useful meat substitute in vegetarian meals. Serve the curry with basmati rice and steamed fresh carrots for colour. Mint and Orange Scented Melon Cup 5 tips for buying and storing spices Paneer 8 cups (2 L) 2% milk 6 tbsp (90 mL) lemon juice Pea and Tomato Curry 2 tsp (10 mL) canola oil 1 large onion, chopped 2 garlic cloves, finely chopped 1 (2-in./5-cm) piece fresh ginger, finely chopped 1 fresh green chili, seeded and thinly sliced 1 tbsp (15 mL) coriander seeds, crushed 1 tbsp (15 mL) cumin seeds, crushed 1 tsp (5 mL) turmeric 1 tbsp (15 mL) garam masala 1 lb (500 g) firm tomatoes, quartered 1 12 cups (375 mL) frozen peas 3 cups (750 mL) spinach leaves 2 tbsp (25 mL) fresh cilantro, chopped Salt to taste

When planning a meal for a person with diabetes, half of the plate should be filled with vegetables. The remaining half should be composed of half starch and half protein. Spinach is an incredibly nutritious vegetable that is packed with iron and vitamins A and C. It can be used raw in salads or cooked for a healthy side dish. 1. First, make the paneer. Pour the milk into a large saucepan and bring to a boil. Immediately reduce the heat to low and add the lemon juice. Stir until the milk separates into curds and whey, about 1 to 2 minutes. Remove the pan from the heat. 2. Line a large sieve or colander with cheesecloth, or a clean, tight-knit dishcloth, and set over a large bowl. Pour in the milk mixture. Leave to drain until cool, about 15 minutes. Bring together the corners of the cloth to make a bundle

containing the drained curds. Squeeze them, then leave to drain until all the whey has dripped through the sieve into the bowl, about 30 minutes. Reserve 1 cup (250 mL) of the whey. 3. Keeping the curds wrapped in the cloth, place on a board. Set another board on top and press down to flatten the ball shape into an oblong block. Place cans or weights on top and leave in a cool place until firm, about 3 hours. 4. Carefully peel off the cloth and cut the cheese into 1-in. (2.5-cm) squares. Heat 1 tsp (5 mL) of the oil in a large non-stick skillet and cook the paneer until golden, about 1 to 2 minutes on each side. As the pieces are browned, remove from the pan with a slotted spoon and set aside. 5. For the curry, heat the remaining 1 tsp (5 mL) oil in the pan. Add the onion and cook gently until softened, about 5 minutes. Stir in the garlic and ginger, and cook gently for 1 minute, then stir in the chili, coriander and cumin seeds, turmeric and garam masala. Cook for 1 minute, stirring constantly. Add the tomatoes, the reserved whey and a pinch of salt, and stir well to mix. Cover and cook gently for 5 minutes. 6. Add the peas and bring back to a boil, then reduce the heat, cover and simmer for 5 minutes. Add the spinach, stirring it in gently so as not to break up the tomatoes too much. Simmer until the spinach has just wilted and the peas are hot and tender, about 3 to 4 minutes. Stir in most of the chopped cilantro, then transfer the curry to a serving dish and scatter the paneer on top. Spoon the curry gently over the paneer to warm it, then sprinkle with the rest of the cilantro and serve. preparation time 15 minutes, plus about 45 minutes draining, 3 hours pressing cooking time about 20 minutes serves 8 Each serving provides calories 200, calories from fat 54, fat 6 g, saturated fat 4 g, cholesterol 51 mg, carbohydrate 20 g, fibre 4 g, sugars 10 g, protein 21 g. Choices per serving: Carbohydrate 1, Meat & Alternatives 2 PEARS GRILLED WITH PECORINO Many cuisines have traditions of combining fruit with cheese. This recipe stems from the Tuscan combination of juicy pears with salty pecorino. With some cheese melted over the pears and the rest combined with grapes and salad leaves, the pears grilled with pecorino makes a very attractive dish.

Summer Berry Muffins Watermelon and Feta Salad Salad About 6 cups (1.5 L) arugula, leaves removed from stems 1 bunch (2 cups/500 mL) watercress, leaves

removed from stems 1 cup (250 mL) halved seedless green grapes 3 oz (90 g) pecorino cheese 2 large, ripe pears, such as Comice or Bartlett Vinaigrette 14 cup (50 mL) olive oil 3 tbsp (45 mL) balsamic vinegar 1 tsp (5 mL) Dijon mustard 12 tsp (2 mL) sugar 14 tsp (1 mL) salt 14 tsp (1 mL) freshly ground black pepper preparation time 20 minutes broiling time about 2 minutes serves 4 This salad is a good source of calcium. The pecorino cheese contributes 78% of the total calcium content, and the watercress and arugula contribute 17%. Different types of grapes are grown for various purposes. Some are used for winemaking, some are dried to make raisins, and others are harvested as table grapes for eating. The type of grapes you purchase at the grocery store are delicious for snacking, but because of their sweet flavour they would not be ideal for making robust, full-bodied wines. 1. First, make the dressing. Place the oil, vinegar, mustard, sugar, salt and pepper into a 2-cup (500-mL) jar or container with a tight-fitting lid. Cover and shake until well blended. Chill the dressing until youre ready to use it. 2. In a large salad bowl, toss the arugula, watercress and green grapes. Using a vegetable peeler or cheese slicer, cut the pecorino cheese into very thin slices. Roughly chop half of the slices and toss into the salad bowl. Set aside the rest of the slices for melting on the pears. 3. Preheat the broiler to high and line a baking sheet with foil. Peel the pears, cut them in half and core them. 4. Arrange the pear halves, cut sides down, on the baking sheet. Top the pears with the reserved cheese slices, overlapping them. Broil the pears, 6 in. (15 cm) from the heat source just until the cheese begins to bubble and turns golden, about 2 minutes. (Watch carefully, as it can burn easily!) 5. Meanwhile, shake the dressing, drizzle it over the salad and toss until the leaves are coated. Mound the salad equally on 4 salad plates. Using a small spatula, carefully arrange one pear half on the top of each salad. Serve immediately while the melted cheese is warm and the greens are still crisp.

Each serving provides calories 317, calories from fat 189, fat 21 g, saturated fat 6 g, cholesterol 23 mg, carbohydrate 28 g, fibre 4 g, sugars 21 g, protein 9 g. Choices per serving: Carbohydrate 1 12, Meat & Alternatives 1 PESTO SAUCE Serves: 4 (makes cups) Preparation time: 10 minutes From: Cook Smart for a Healthy Heart, Reader's Digest Canada Your sauce can make or break your pasta dish. A little homemade pesto sauce goes a long way. Toss this sauce into piping hot pasta just before eating. Ingredients 2 garlic cloves, peeled cup pine nuts cup freshly grated Parmesan cheese 1 medium bunch fresh basil 6 tablespoons extra virgin olive oil 1. 2. 3. 4. Directions Place the garlic in a food processor or blender. Add the pine nuts and Parmesan cheese, and process until the ingredients are finely chopped and thoroughly combined. Add the basil, including all the soft stalks. Process until the basil is chopped and the mixture begins to clump together. Add the olive oil and process until combined. The sauce should have a fine, slightly grainy texture. Serve with pasta. Cook's Tip: Store any leftover pesto in a screwtop jar in the refrigerator (cover the surface of the pesto with a little extra olive oil). Nutrition Facts Nutrients per serving: 312 calories, 4 g protein, 33 g total fat, 5 g saturated fat, 7 mg cholesterol, 1 g total carbohydrate, 0 g sugars, 1 g fibre, 103 mg sodium

CHOPPED SALAD IN A POCKET Summer squash, broccoli, and tomatoes are tossed with dressing and put in a hummus-lined pita for this vegetarian sandwich recipe. YIELD: 4 pita pockets CARB GRAMS PER SERVING: 31 Nutrition Facts Per Serving:

cal.(kcal): 166 Fat, total(g): 2 carb.(g): 31 fiber(g): 6 pro.(g): 7 sodium(mg): 599 Diabetic Exchanges Vegetables(d.e): 1

Starch(d.e): 1 Other Carb(d.e): 1 1cup chopped yellow summer squash and/or zucchini 3/4cup chopped broccoli 2plum tomatoes, seeded and chopped (about 2/3 cup) 8pitted kalamata or ripe olives, chopped 2tablespoons snipped fresh flat-leaf parsley or regular parsley 2tablespoons bottled fat-free Italian salad dressing 26 - 7 whole wheat pita bread rounds, halved crosswise, or four 6- to 7inch whole wheat flour tortillas 1/2cup Spicy Hummus (below) 1. In a medium bowl, combine squash, broccoli, tomatoes, olives, and parsley; toss with salad dressing. Divide among six airtight storage containers or resealable plastic bags. Cover or seal and chill overnight. 2. Spread the inside of each pita bread half or each tortilla with 2 tablespoons of the Spicy Hummus. If using tortillas, fold each in half. Wrap pita bread or tortillas in plastic wrap or place each in a covered storage container.

3. For each serving, pack a container with vegetable mixture and a pita or tortilla in an insulated container with an ice pack. Serve within 5 hours. 4. To serve, unfold tortilla if using. Add vegetable mixture to pita or tortilla. Fold or roll tortilla if using. Makes 4 pita pockets. THAI-STYLE VEGGIE PIZZA Using an Italian bread shell, bottled peanut sauce, and purchased shredded carrots make this vegetarian pizza a 20-minute dinner. MAKES: 2 servings CARB GRAMS PER SERVING: 40 Nutrition Facts Per Serving: Servings Per Recipe: 2 cal.(kcal): 283 Fat, total(g): 10 sat. fat(g): 3 carb.(g): 40 fiber(g): 3 pro.(g): 11 sodium(mg): 634

Diabetic Exchanges Vegetables(d.e): 1 Starch(d.e): 3 Fat(d.e): 2 18 inch Italian bread shell (such as Boboli brand) Nonstick cooking spray 1/2cup sliced fresh shiitake or button mushrooms 1/3cup fresh pea pods, cut into thin strips 2tablespoons coarsely shredded carrot 2tablespoons sliced green onion 2 - 3tablespoons bottled peanut sauce 1tablespoon chopped peanuts Fresh cilantro leaves 1. Preheat oven to 450 degrees F. Place bread shell on an ungreased baking sheet. Bake for 5 to 7 minutes or until lightly browned and crisp. Meanwhile, lightly coat an unheated medium nonstick skillet with nonstick cooking spray. Preheat skillet over medium heat. Add mushrooms, pea pods, and carrot; cook about 2 minutes or just until tender. Stir in green onion. Remove from heat.

2. Carefully spread hot bread shell with peanut sauce. Top with hot vegetable mixture; sprinkle with peanuts and cilantro leaves. Cut in half to serve. Makes 2 servings.

CITRUS CHICKEN SALAD This garden-fresh spinach salad recipe is a terrific way to use up leftover chicken. Use bagged baby spinach for even faster prep. MAKES: 2 servings CARB GRAMS PER SERVING: 28 Nutrition Facts Per Serving:

Servings Per Recipe: 2 cal.(kcal): 304 Fat, total(g): 8 chol.(mg): 72 sat. fat(g): 2 carb.(g): 28 fiber(g): 3 pro.(g): 31 sodium(mg): 422 Diabetic Exchanges

Vegetables(d.e): 1 Fruit(d.e): 1 Starch(d.e): 1 Other Carb(d.e): 1 Very Lean Meat(d.e): 4 Fat(d.e): 1 6ounces cooked chicken breast, shredded, or one 6-ounce package refrigerated cooked chicken breast strips* 2cups fresh baby spinach 111 ounce can mandarin orange sections, drained 1/2cup loose-pack frozen whole kernel corn 2tablespoons white wine vinegar or cider vinegar 1tablespoon Dijon-style mustard 2teaspoons snipped fresh oregano or 1/2 teaspoon dried oregano, crushed 2teaspoons low-sugar or low-calorie orange marmalade 2teaspoons salad oil 1/8teaspoon salt

1/8teaspoon ground black pepper

1. Divide chicken between two small resealable freezer bags; freeze overnight. 2. Divide spinach, mandarin oranges, and corn between two airtight storage containers. In a screw-top jar, combine vinegar, mustard, oregano, orange marmalade, oil, salt, and pepper; cover and shake well. Divide dressing mixture between two small resealable plastic bags. Chill salads and dressing overnight. 3. For each serving, pack a salad container, a bag of dressing, and a bag of chicken in an insulated lunch box with an ice pack. Serve within 5 hours. 4. Just before serving, add the dressing and chicken to the spinach mixture. Toss to coat. Makes 2 servings. Tip

* If using the packaged refrigerated cooked chicken breast strips, omit the 1/8 teaspoon salt from the dressing. COBB SALAD Roasted beets, avocado, turkey bacon, and blue cheese make this salad hearty enough for dinner. Make this colorful salad when entertaining in the summer. MAKES: 6 servings SERVING SIZE: 2 1/2 cup CARB GRAMS PER SERVING: 17

sugar(g): 10 pro.(g): 8 vit. A(IU): 4859

Nutrition Facts Per Serving: Servings Per Recipe: 6 cal.(kcal): 210 Fat, total(g): 13 chol.(mg): 113 sat. fat(g): 3 carb.(g): 17 Monosaturated fat(g): 4 Polyunsaturated fat(g): 2 fiber(g): 7

vit. C(mg): 36 Thiamin(mg): 0 Riboflavin(mg): 0 Niacin(mg): 1 Pyridoxine (Vit. B6)(mg): 0 Folate(g): 222 Cobalamin (Vit. B12)(g): 0 sodium(mg): 351 Potassium(mg): 782 calcium(mg): 81 iron(mg): 2 Diabetic Exchanges Vegetables(d.e): 3 Medium-Fat Meat(d.e): 1 Fat(d.e): 2 Carb Choice(d.e): 1 1pound assorted fresh beets without tops (4 medium) 8cups torn romaine lettuce 1 1/2cups red, yellow, and/or green pear or cherry tomatoes, halved 3hard-cooked eggs, peeled and coarsely chopped 1avocado, halved, pitted, peeled, and chopped 2slices turkey bacon, cooked and crumbled 2tablespoons crumbled blue cheese 1/2cup bottled light Italian salad dressing or desired light salad dressing 1. Preheat oven to 400 degrees F. Scrub beets. Trim off stem and root ends from beets. Wrap each beet in foil and place on a baking sheet. Bake for 45 to 60 minutes or until you can easily pierce the beets with a knife. Cool about 20 minutes or until cool enough to handle. Peel and cut beets into 1-inch pieces. 2. On a large platter, arrange lettuce, tomatoes, eggs, avocado, bacon, blue cheese, and beets. Drizzle with salad dressing. Makes 6 (about 2-1/2 cup) servings.

CREAMY SUCCOTASH SOUP This colorful and light soup combines a blend of crunchy vegetables with chicken and shrimp at only 152 calories per serving. And its a main dish! MAKES: 4 servings SERVING SIZE: 1 1/2 cup CARB GRAMS PER SERVING: 45

Nutrition Facts Per Serving: Servings Per Recipe: 4 cal.(kcal): 269 Fat, total(g): 3 chol.(mg): 5 carb.(g): 45 Monosaturated fat(g): 2 Polyunsaturated fat(g): 1 fiber(g): 6

sugar(g): 19 pro.(g): 17 vit. A(IU): 60 vit. C(mg): 14 Thiamin(mg): 0 Riboflavin(mg): 1 Niacin(mg): 2 Pyridoxine (Vit. B6)(mg): 0 Folate(g): 73 Cobalamin (Vit. B12)(g): 0 sodium(mg): 591 Potassium(mg): 950 calcium(mg): 424 iron(mg): 3 Diabetic Exchanges Vegetables(d.e): 1 Starch(d.e): 3 Lean Meat(d.e): 1 2teaspoons canola oil 1cup thinly sliced carrot (2 medium)

1/2cup chopped sweet onion (such as Vidalia or Maui) (1 medium) 2cloves garlic, minced 114 ounce can vegetable broth 1 1/2cups frozen lima beans 2teaspoons snipped fresh dill or 1/2 teaspoon dried dill 1cup 1-inch pieces fresh asparagus 1/2cup frozen whole kernel corn 2cups evaporated fat-free milk 2tablespoons all-purpose flour Fresh dill sprigs (optional)

1. In a large nonstick saucepan, heat oil over medium heat. Add carrot, onion, and garlic; cook for 5 minutes, stirring occasionally. Add broth, lima beans, and dried dill (if using). Bring to boiling; reduce heat. Simmer, covered, for 5 minutes. 2. Add asparagus and corn. Return to boiling. Cook, covered, for 1 minute. In a large screw-top jar, combine 1 cup of the evaporated milk and the flour. Cover and shake until smooth. Add to soup along with the remaining 1 cup evaporated milk and the snipped fresh dill (if using). Cook and stir until slightly thickened and bubbly; cook and stir for 1 minute more. If desired, garnish each serving with fresh dill sprigs. Makes 4 (about 1-1/2 cup) servings. EDAMAME SLAW IN LETTUCE CUPS MAKES: 4 servings SERVING SIZE: 3 lettuce cups and about 1 cup quinoa mixture CARB GRAMS PER SERVING: 40

Nutrition Facts Per Serving: Servings Per Recipe: 4 cal.(kcal): 332 Fat, total(g): 13 sat. fat(g): 2 carb.(g): 40 Monosaturated fat(g): 3 Polyunsaturated fat(g): 3 fiber(g): 8 sugar(g): 19 pro.(g): 15 vit. A(IU): 2332

vit. C(mg): 1 Thiamin(mg): 0 Riboflavin(mg): 0 Niacin(mg): 2 Pyridoxine (Vit. B6)(mg): 0 Folate(g): 97 sodium(mg): 283 Potassium(mg): 409 calcium(mg): 151 iron(mg): 4 Diabetic Exchanges Vegetables(d.e): 2 Fruit(d.e): 1 Starch(d.e): 1 Lean Meat(d.e): 1 Fat(d.e): 2 3/4cup water 1/3cup uncooked quinoa, rinsed 2tablespoons reduced-sodium soy sauce 2cups frozen, shelled edamame 1/3cup rice vinegar 2tablespoons toasted sesame oil 1tablespoon grated fresh ginger 1/2teaspoon crushed red pepper 1cup thin bite-size strips red sweet pepper 1cup fresh snow pea pods, trimmed and cut into thin strips 3green onions, thinly sliced 121/4-inch-thick slices cored fresh pineapple 12leaves butterhead (Bibb or Boston) lettuce 1. In a large saucepan, combine the water, quinoa, and soy sauce. Bring to boiling; reduce heat. Simmer, covered, for 12 minutes. Add edamame. Return to boiling; reduce heat. Simmer, covered, for 3 to 5 minutes more or until quinoa is tender and liquid is absorbed. Remove from heat. Cool about 1 hour or until room temperature. 2. In a large bowl, whisk together vinegar, sesame oil, ginger, and crushed red pepper. Stir in cooled quinoa mixture, red sweet pepper, snow peas, and green onions. 3. To serve, place three of the pineapple slices* on each of four serving plates. Top each pineapple slice with a lettuce leaf, cup side up. Spoon about 1/3 cup of the quinoa mixture into each lettuce cup. Makes 4 servings (3 lettuce cups and about 1 cup quinoa mixture per serving)

Tip

*Test Kitchen Tip: If you prefer, chop the pineapple and stir it into the cooled quinoa mixture. Spoon the pineapple-quinoa mixture into the lettuce cups. CRUNCH TIME VEGGIE WRAP MAKES: 1 servings SERVING SIZE: 1 wrap CARB GRAMS PER SERVING: 28 Nutrition Facts Per Serving:
Servings Per Recipe: 1 cal.(kcal): 211 Fat, total(g): 10 chol.(mg): 8 sat. fat(g): 2 carb.(g): 28 Monosaturated fat(g): 4 Polyunsaturated fat(g): 1 fiber(g): 14 sugar(g): 5 pro.(g): 12

vit. A(IU): 11127 vit. C(mg): 54 Thiamin(mg): 0 Riboflavin(mg): 0 Niacin(mg): 2 Pyridoxine (Vit. B6)(mg): 0 Folate(g): 65 Cobalamin (Vit. B12)(g): 0 sodium(mg): 471 Potassium(mg): 488 calcium(mg): 101 iron(mg): 2

Diabetic Exchanges Vegetables(d.e): 2 Starch(d.e): 1 Lean Meat(d.e): 1 Fat(d.e): 1 1light flatbread original wrap, such as Flatout brand 1/4medium avocado, peeled 1/8teaspoon lime juice 1medium carrot, cut into thin bite-size strips 1/4small cucumber, cut into thin bite-size strips

1/4small red sweet pepper, seeded and cut into thin bite-size strips 1tablespoon crumbled feta cheese

1. Place wrap on a work surface. In a small bowl, mash together avocado and lime juice. Spread mixture over the wrap. 2. Arrange carrot, cucumber, and red pepper strips on top of the avocado mixture, leaving about 2 inches of space at each end of the wrap. 3. Sprinkle with feta cheese; roll up into a spiral. Serve immediately or cover and chill for up to 4 hours. If desired, cut in half diagonally.

BAKED TOMATO AND OKRA This updated version of a traditional Southern dish recipe includes lima beans and is seasoned with lively crushed red pepper. MAKES: 6 servings SERVING SIZE: 2/3 cup CARB GRAMS PER SERVING: 12 Nutrition Facts Per Serving: Servings Per Recipe: 6 cal.(kcal): 55 carb.(g): 12 fiber(g): 3 pro.(g): 3 sodium(mg): 112 Diabetic Exchanges Vegetables(d.e): 2 1/2cup loosepack frozen lima beans 8ounces fresh okra, washed, stemmed, and cut into 1/2-inch-thick slices, or 2 cups frozen cut okra, thawed 4medium tomatoes, chopped 1medium onion, sliced and separated into rings 1/2of a medium yellow or green sweet pepper, seeded and cut into thin strips 1/4 - 1/2teaspoon crushed red pepper 1/4teaspoon salt

1. Preheat oven to 350 degrees F. Cook lima beans according to package directions. Drain. In a 2-quart casserole, combine lima beans, okra, tomatoes, onion, sweet pepper, crushed red pepper, and salt.

2. Bake, covered, for 45 minutes; stir. Bake, uncovered, for 30 minutes more; stir. Serve with a slotted spoon. Makes 6 (2/3-cup) servings.

CAESAR SALAD WITH TOFU CROUTONS This heart healthy side salad recipe is loaded with soy. It has tofu in the dressing and croutons and uses soybean oil as well. MAKES: 10 servings SERVING SIZE: 1 cup CARB GRAMS PER SERVING: 5 Nutrition Facts Per Serving:

Servings Per Recipe: 10 cal.(kcal): 122 Fat, total(g): 10 chol.(mg): 1 sat. fat(g): 2 carb.(g): 5 fiber(g): 2 pro.(g): 5 sodium(mg): 124

Diabetic Exchanges Vegetables(d.e): 1 Medium-Fat Meat(d.e): 1 Fat(d.e): 2 2/3cup firm cubed silken-style tofu (fresh bean curd) 2tablespoons lemon juice 1tablespoon water 3cloves garlic, halved 1teaspoon Dijon-style mustard 1/8teaspoon salt 1/8teaspoon ground black pepper 1/4cup soybean cooking oil 10cups torn romaine 2cups cut-up red, yellow, and/or orange cherry and/or pear tomatoes 1/4cup pitted kalamata or ripe olives, cut up 1Tofu Croutons (see recipe below) 1/4cup finely shredded Parmesan cheese (1 ounce)

1. For dressing, in a food processor or blender, combine silken-style tofu, lemon juice, the water, garlic, mustard, salt, and pepper. Cover and process or blend until smooth, scraping down side as needed. With processor or blender running, slowly add the 1/4 cup cooking oil in a steady stream. If necessary, stir in additional water to thin dressing. Set aside. 2. To serve, in a very large bowl, combine romaine, tomatoes, olives, and Tofu Croutons. Add dressing; toss gently to coat. Sprinkle with Parmesan cheese. Makes 10 (1-cup) side-dish servings. Make Ahead Tip

Make-Ahead Directions: Prepare Tofu Croutons. Let stand at room temperature for up to 2 hours. To serve warm, heat in a 300 degree F oven about 15 minutes. TORTELLINI SALAD An easy homemade dressing, tossed with tortellini, broccoli, carrots, and pea pods flavor this low-calorie salad. MAKES: 4 servings SERVING SIZE: 2 cups YIELD: 8 cups CARB GRAMS PER SERVING: 42 Nutrition Facts Per Serving:

vit. C(mg): 83 sodium(mg): 398 calcium(mg): 101 iron(mg): 3 Diabetic Exchanges Vegetables(d.e): 2 Starch(d.e): 2

Servings Per Recipe: 4 cal.(kcal): 253 Fat, total(g): 4 chol.(mg): 43 sat. fat(g): 2 carb.(g): 42 fiber(g): 7 pro.(g): 14 vit. A(IU): 4956

Lean Meat(d.e): 1 2tablespoons snipped fresh basil or 1 teaspoon dried basil, crushed 4teaspoons powdered fruit pectin 1tablespoon Dijon-style mustard 2cloves garlic, minced 1teaspoon sugar 1/4teaspoon pepper 1/3cup water 2tablespoons white wine vinegar or rice wine vinegar 19 ounce package refrigerated light garlic-and-cheese tortellini or one 9-ounce package light cheese ravioli 3cups broccoli flowerets 1cup sliced carrots 2green onions, sliced (1/4 cup) 1large tomato, chopped 1cup fresh pea pods, halved 4lettuce leaves 1. For dressing, in a small mixing bowl stir together basil, pectin, mustard, garlic, sugar, and pepper. Stir in water and vinegar. Cover and chill for 30 minutes. 2. Meanwhile, cook tortellini or ravioli according to package directions, except omit any oil or salt. Add the broccoli and carrots during the last 3 minutes of cooking. Drain. Rinse with cold running water; drain again. 3. In a large bowl combine the pasta mixture and green onions; drizzle with dressing. Toss to coat. Cover and chill for 2 to 24 hours. 4. To serve, gently stir tomato and pea pods into salad. Line 4 salad plates with lettuce leaves. Top with pasta mixture. Makes four 2-cup servings. MIXED GARDEN GREENS SALAD This vegetable side salad is tossed with a homemade low-fat French dressing. You also could make just the dressing and serve it on any tossed salad. MAKES: 8 servings SERVING SIZE: 1 cup CARB GRAMS PER SERVING: 7

Nutrition Facts Per Serving: Servings Per Recipe: 8 cal.(kcal): 99 Fat, total(g): 7 chol.(mg): 4 sat. fat(g): 2 carb.(g): 7 fiber(g): 2 pro.(g): 2 sodium(mg): 72 Diabetic Exchanges Vegetables(d.e): 2 Fat(d.e): 2 2cups torn romaine 2cups fresh spinach leaves 1 1/2cups torn curly endive 1 1/2cups arugula 2small red, green, and/or yellow sweet peppers, cut into thin strips 1small red onion, thinly sliced 1cup red or yellow grape, pear, or cherry tomatoes, halved 1medium carrot, thinly shaved and curled* 1ounce Wisconsin cheddar cheese, finely shredded (1/4 cup) 1/2cup Homemade Low-Calorie French Salad Dressing (below) or 1/2 cup bottled reduced-calorie French salad dressing 1. In a large bowl, combine romaine, spinach, curly endive, arugula, sweet pepper strips, red onion, and cherry tomatoes. Top with carrot curls and cheddar cheese. Serve with Homemade Low-Calorie French Salad Dressing. Makes 8 (about 1-cup) servings Tip

*Test Kitchen Tip: To make carrot curls, use a vegetable peeler to cut long thin strips of carrot; curl and secure with toothpicks. Place in a bowl of ice water for 1 hour. Remove toothpicks before adding carrot curls to salad. HOMEMADE LOW-CALORIE FRENCH SALAD DRESSING

1/4cup low-sodium tomato juice or vegetable juice 3tablespoons vinegar 1tablespoon honey 1teaspoon paprika 1clove garlic, minced 1teaspoon Worcestershire sauce 1/4teaspoon ground black pepper 1/8teaspoon salt 1/3cup olive oil

1. In a blender, combine tomato juice, vinegar, honey, paprika, garlic, Worcestershire sauce, black pepper, and salt. With the blender running, slowly add olive oil through the hole in the lid; continue blending until mixture reaches desired consistency. Cover and chill for up to 1 week. Makes about 3/4 cup. QUICK AND EASY OMELET Fresh baby spinach and a homemade red pepper relish fill this healthy omelet. Serve with some toast and fresh fruit for a delicious breakfast. MAKES: 4 servings CARB GRAMS PER SERVING: 7

Nutrition Facts Per Serving: Servings Per Recipe: 4 cal.(kcal): 122

Fat, total(g): 3 chol.(mg): 10 sat. fat(g): 2 carb.(g): 7 fiber(g): 3 pro.(g): 16 sodium(mg): 404 Diabetic Exchanges Vegetables(d.e): 2 Very Lean Meat(d.e): 2 Fat(d.e): 1 Nonstick cooking spray 2cups refrigerated or frozen egg product, thawed, or 8 eggs 2tablespoons snipped fresh chives, Italian (flat-leaf) parsley, or chervil 1/8teaspoon salt 1/8teaspoon cayenne pepper 1/2cup shredded reduced-fat sharp cheddar cheese (2 ounces) 2cups fresh baby spinach leaves or torn fresh spinach 1recipe Red Pepper Relish (see recipe) 1. Coat an 10-inch nonstick skillet with flared sides with cooking spray. Heat skillet over medium heat. 2. In a large bowl combine the eggs, chives, salt, and cayenne pepper. Use rotary beater or wire whisk to beat until frothy. Pour into prepared skillet. Immediately begin stirring the eggs gently but continuously with a wooden or plastic spatula until mixture resembles small pieces of cooked egg surrounded by liquid egg. Stop stirring. Cook for 30 to 60 seconds more or until egg is set but shiny. 3. When egg is set but still shiny, sprinkle with cheese. Top with 1 cup of the spinach and 1/4 cup of the Red Pepper Relish. With a spatula, lift and fold one side of omelet partially over filling. Arrange remaining spinach on warm platter. Transfer omelet to platter. Top with remaining relish. Makes 4 servings. RED PEPPER RELISH

2/3cup chopped red sweet pepper 2tablespoons finely chopped green onion or onion 1tablespoon cider vinegar 1/4teaspoon black pepper

1. In a small bowl combine pepper, green onion, vinegar, and black pepper.

Vegetables High in Protein If you wish to meet your daily protein requirement without worrying about unhealthy fat or extra calories, then this article on high protein vegetables is a must-read for you. diabetic food list Manage your diabetes with free tools from DiabetesCare.net! www.diabetescare.net Although animal protein is the best source of protein, it is a storehouse of unhealthy saturated fat, high calories, and high cholesterol. So, a healthier alternative is plant protein, which packs all essential vitamins and minerals required for good health, and is low in fat, as well. It cannot be denied that plant protein is not on a par with animal protein. However, by following a well-balanced diet, which comprises a variety of foods, meeting the daily protein requirement should not be a challenge. The following tells you about vegetables which are good sources of protein. Broccoli A member of the cruciferous vegetable family, broccoli is a no-brainer for a low fat high protein diet. Apart from being a storehouse of vitamin A, vitamin C, B vitamins, iron, dietary fiber and essential minerals, it is also a good source of protein. Munching on a mere cup (78 g) of chopped broccoli gives you 2 grams of protein. Spinach No healthy diet is complete without the special green called spinach. 1 cup (180 g) of cooked and boiled spinach (without salt)* packs 5 grams of protein. This vegetable is also abundant in vitamin A, vitamin C, iron, dietary fiber, all the B vitamins, and essential minerals. Asparagus This lanky, green perennial plant always makes it to the menu of healthconscious people. For a slender vegetable, it is quite nutritionally dense. A mere cup (90 g) of cooked and boiled asparagus has 2 grams of protein. So, add generous amount of this veggie to your meals and enjoy the bliss of good health. Brussels Sprouts

Jampacked with vitamins, minerals, fiber, and protein, Brussels sprouts are one combined package of taste and nutrition. Each cup (78 g) serving of cooked and boiled Brussels sprouts (without salt)* offers 2 grams of protein. Recent research suggests that these veggies contain four organic compounds that have potent anti-cancer properties. Artichokes Artichokes are nature's beautifully packaged inventory of nutrition. Known as a great source of potassium, magnesium, calcium, vitamins and dietary fiber, these veggies also score high when it comes to protein. 1 medium artichoke (120 g) contributes 3 grams of protein. *Salt does not affect the protein content of the food. However, it does increase the sodium content. So, people who are on a sodium restricted diet, may avoid adding salt to their meals. Other Vegetables and Foods High in Protein Foods Serving size (g) Protein Content (g) Soybeans 100 36 Mung beans 100 24 Kidney beans 100 24 White beans 100 23 Navy beans 100 22 Black beans 100 22 Pinto beans 100 21 Lima beans 100 21 Sunflower seeds 100 21 Almonds 100 21 Cashews 100 18 Oat bran 100 17 Wheat flour, whole grain 100 14 Brazil nuts 100 14 Whole wheat bread 100 10 Pecans 100 9 Cornmeal whole grain 100 8 Brown rice, long grain 100 8 Garlic 100 6

Quinoa 100 4 Zucchini 100 3 Sweet corn 100 3 Potato 100 3 Mushrooms, white 100 3 Dandelion greens 100 3 Yam 100 2 Watercress 100 2 Sweet potato 100 2 Scallions 100 2 Okra 100 2 Chicory greens 100 2 Cauliflower 100 2 Beets 100 2 Turnip 100 1 Tomato 100 1 Squash 100 1 Rutabaga 100 1 Radish 100 1 Pumpkin 100 1 Parsnip 100 1 Onion 100 1 Lettuce 100 1 Endive 100 1 Eggplant 100 1 Celery 100 1 Carrot 100 1 Cabbage 100 1 According to the Centers for Disease Control and Prevention, the daily protein requirement for men is 56 grams, and for women, 46 grams. The main benefits of following a low fat and high protein vegetarian diet are weight loss, low blood cholesterol levels, low incidences of heart disease, and overall, a healthy immune system.