817 days to go….Recipes

I got another couple of recipes from our wonderful dietician, Angela.

Here they are…

Don’t forget to click on the links to find more healthful recipes that won’t blow the diet.


Yield: 8 servings

View Online: http://diabeticgourmet.com/recipes/html/790.shtml

Source: The Diabetes Snack, Munch, Nibble, Nosh Book Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml


-  1/3 cup chopped ripe tomato

-  2 tablespoons chopped chives or sliced green onion tops

-  1 tablespoon grated Parmesan cheese

-  1 teaspoon olive oil

-  Dash salt, or to taste (optional)

-  2 drops hot pepper sauce (optional)

-  1 (14 ounce) can whole artichoke hearts, well drained



In a small bowl, mix together the tomato, chives, Parmesan cheese, oil, and salt (if desired).


Remove coarse outer leaves from the artichokes.

Cut a small sliver from the bottom of the hearts so they will stand upright. Set the artichoke hearts, bottom side down, on a plate.

Carefully open the leaves to form a cavity. Spoon the stuffing into the cavity in the hearts, dividing evenly.

Serve at once or cover and refrigerate several hours or overnight before serving.

Nutritional Information Per Serving:

Calories: 22; Protein: 1 g; Sodium: 104 mg; Cholesterol: 1 mg;

Fat: 1 g; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 3 g

Exchanges: 1 Vegetable




Yield: 6 servings

Serving size: 3-4 ounces meat with 1/2 cup rice View Online: http://diabeticgourmet.com/recipes/html/798.shtml

Source: 200 Healthy Recipes in 30 minutes or Less Book Info: http://diabeticgourmet.com/book_archive/details/74.shtml


Yieild: 6 servings




-  1 tablespoon canola oil

-  3 cups sliced raw vegetables (try carrots,

broccoli, zucchini, and peppers)

-  2 garlic cloves, minced

-  1-1/2 pounds boneless, skinless chicken breasts

or lean sirloin steak, cooked and sliced into strips

-  2 tablespoons lite soy sauce

-  2 tablespoons brown sugar

-  1 tablespoon dry sherry

-  3 cups cooked rice

-  2 tablespoons toasted sesame seeds




Heat the oil in a wok over high heat. Add the vegetables and stir-fry for 4 minutes. Add the garlic and stir-fry for 2 more minutes.


Add the chicken or beef and stir-fry 1 minute.

Combine the soy sauce, sugar, and sherry and add to the wok. Cover and steam for 1 minute. Serve over hot rice and garnish with sesame seeds.


Nutritional Information (Per Serving)

Calories: 303; Protein: 28 g; Sodium: 282 mg;

Cholesterol: 69 mg; Fat: 6 g; Dietary Fiber: 2 g;

Sugars: 7 g; Carbohydrates: 33 g

Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable




Yield: Serves 12

View Online: http://diabeticgourmet.com/recipes/html/624.shtml

Source: Dreamfields Healthy Carb Pasta

Coupon: http://diabeticnetwork.com/dreamfields




-  10 Dreamfields lasagna noodles, uncooked

-  8 ounces lean hamburger

-  8 ounces mild Italian sausage

-  1/2 cup onion, chopped

-  2 cloves garlic, minced

-  2 cups sliced mushrooms

-  1 jar (26 ounces) marinara sauce

-  1 can (14.5 ounces) diced tomatoes with basil, garlic and oregano

-  1/4 cup water

-  15 ounces part-skim ricotta

-  1 egg

-  1/2 teaspoon salt

-  1/2 teaspoon ground black pepper

-  1/2 cup grated Parmesan cheese

-  1-1/2 cups shredded part-skim Mozzarella cheese


In a large skillet over medium-high heat, brown hamburger and Italian sausage until no longer pink, about 7 minutes.

Add onion, garlic and mushrooms and cook for 3 minutes.

Add marinara sauce and water and simmer for 10 minutes.

In a medium bowl, mix together ricotta

cheese, egg, salt and pepper.

In a deep (12x10x2-1/2-inch), lasagna pan spread 2 1/2 cups of meat sauce. Layer 4 lasagna noodles and place the 5th noodle cross-wise. Spread half of the cheese mixture over the noodles. Sprinkle the Parmesan cheese and 1/2 cup of the Mozzarella cheese. Spread 2 1/2 cups of meat sauce,

5 more lasagna noodles, remaining ricotta cheese, 1/4 cup of Parmesan cheese. Layer the rest of the meat sauce and the rest of the Mozzarella cheese.

Nutritional Information Per Serving:

Calories: 321; Protein: 20 g; Sodium: 876 mg;

Cholesterol: 71 mg; Fat: 15 g; Saturated Fat: 7 g; Dietary Fiber: 3 g; Digestible Carbohydrates: 15 g

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