A few recipes

Have fun and Happy, Healthy Cooking!



 Yield: 4 servings.      Serving Size: about 4 ounces

Print Version: http://diabeticgourmet.com/recipes/html/537.shtml

Source: The Diabetes Food and Nutrition Bible http://diabeticgourmet.com/book_archive/details/11.shtml


Fruit Salsa Ingredients:

–  2 cans (8 oz each) crushed pineapple, packed in juice, drained

–  1 mango, peeled and cubed

–  1/2 papaya, peeled and cubed

–  2 Tbsp rice vinegar

–  1 Tbsp finely minced cilantro

–  1 Tbsp minced red pepper

Grilled Chicken Ingredients:

–  2 whole chicken breasts, boned, skinned, halved (10-oz each)

–  2 tsp olive oil

Garnish Ingredients:

–  Kiwi slices


In a medium bowl, combine salsa ingredients.

Cover and refrigerate for 1 hour.

Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.

To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.

Nutritional Information Per Serving:

Calories: 305; Protein: 32 g; Sodium: 79 mg;

Carbohydrates: 30 g; Fat: 6 g; Cholesterol: 85 mg

Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat


Makes 32 appetizer servings.

Print Version: http://diabeticgourmet.com/recipes/html/541.shtml


–  1 pound 95% lean ground beef

–  1/2 cup soft bread crumbs

–  1 egg, slightly beaten

–  2 tablespoons chopped onion

–  2 cloves garlic, minced

–  1/2 teaspoon salt

–  1/2 teaspoon pepper

–  2 to 3 tablespoons hot pepper sauce

–  2 tablespoons butter, melted

–  1 tablespoon honey

–  Blue cheese dressing

–  Celery sticks


Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.

Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.

Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.

Serve with dressing and celery sticks, as desired.

Cook’s Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.

Nutritional Information Per Serving:

Calories: 33; Protein: 3 g; Sodium: 78 mg;

Carbohydrates: 1 g; Fat: 2 g; Cholesterol: 16 mg


Makes 12 appetizer servings.

Print Version: http://diabeticgourmet.com/recipes/html/542.shtml


Kabobs Ingredients:

–  1 beef top sirloin or beef shoulder center

(ranch) steak, cut 1-inch thick

–  1 teaspoon garlic-pepper seasoning

–  Fresh basil leaves (optional)

Caramelized Onion Relish Ingredients:

–  2 tablespoons olive oil

–  1 large red onion, sliced

–  1/2 cup balsamic vinegar

–  1/4 cup brown sugar

–  1/4 teaspoon salt

–  1/8 teaspoon pepper


To prepare Kabobs, preheat broiler. Soak twelve 6-inch bamboo skewers in water 10 minutes; drain.

To prepare Caramelized Onion Relish, heat olive oil in a large nonstick skillet over medium heat until hot. Add onions; cook 8 to 10 minutes or until tender and beginning to brown, stirring occasionally. Stir in balsamic vinegar and brown sugar.

Cook 5 to 7 minutes or until liquid evaporates and onion mixture browns and thickens, stirring occasionally. Remove from heat and season with salt and pepper; keep warm.

Cut beef steak into 1-1/4 inch pieces. Season meat with seasoning blend. Thread 3 beef pieces onto each skewer, leaving small spaces between pieces. Place kabobs on rack of broiler pan so surface of beef is 3 to 4 inches from heat.

Broil 7 to 11 minutes for medium rare (145F) to medium

(160F) doneness, turning once.

Serve kabobs with relish. Garnish with basil leaves, as desired.

Cook’s Tip: To grill, place kabobs on grid over medium, ash-covered coals. Grill, covered, 6 to 8 minutes (over medium heat on preheated gas grill, covered, 7 to 9 minutes) for medium rare (145F) to medium (160F) doneness, turning occasionally.

Nutritional Information Per Serving:

Calories: 135; Protein: 13 g; Sodium: 117 mg;

Carbohydrates: 9 g; Fat: 5 g; Cholesterol: 25 mg


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