Recipes

RECIPES FOR DIABETICS

Orange Roughy with Dilled Vegetables
 
2 orange roughy fish fillets
1 table spoon olive oil
2 te4aspoons fresh lemon juice
1deaspoon dried dill weed
1/4 teaspoon pepper
1 small (5oz) zucchini, cut lengthwise in half and then crosswise into 1/4 inch slices
3 plum tomatoes, each cut crosswise in half then into quarters (approximately 1 cup)
1/2 small yellow, red or green bell pepper, cut into thin strips
1 green onion, cut diagonally into slices
salt (optional) 

1. Cut fish fillets to make 4 equal serving size portions, In 8-inch square microwave-safe baking dish, arrange fish in spoke- fashion with one portion fish in each corner; fold thinner ends under to make even thickness.
2. In medium bowl, combine oil, lemon juice, dill and pepper. Add vegetables, tossing to coat. Arrange vegetables evenly over fish. Cover with microwave safe plastic wrap, lifting one edge to vent.
3. Microwave on high 7-8 minutes or until fish flakes and vegetables are tender rotating dish halfway through cooking. Let stand for 5 minutes before serving.
Nutrition information: 126 calories; 18g protein; 4g carbohydrate 4g fat; .8 mg iron; 78mg sodium;23 mg cholesterol.

BBQ CHICKEN PIZZA

 

Ingredients

1 cup pizza sauce
1 12-inch Italian pizza crust
8 green pepper rings
1 tomato, sliced
1 cup mushrooms, sliced
4 ounces cooked chicken breast, sliced about 1-inch thick, with all visible fat removed
2 tablespoons barbecue sauce
1 cup reduced-fat mozzarella cheese, shredded

Directions

Preheat the oven to 400 F.
Spread the sauce evenly over the pizza crust. Add the pepper, tomato, mushrooms and chicken. Drizzle barbecue sauce over the pizza and top with cheese.
Bake about 12 to 14 minutes. Cut the pizza into 8 slices and serve immediately.

Nutritional analysis per serving

Serving size: 2 slices
Calories	333	Sodium	961 mg
Total fat	8 g	Total carbohydrate	44 g
Saturated fat	3 g	Dietary fiber	3 g
Monounsaturated fat	trace	Protein	23 g
Cholesterol	35 mg

 DRESSINGS
- often we are doing so well eating our vegetables and making sure to get enough greens, that we neglect to notice how bad our dressing can be. Below are some great recipes for simple and healthy dressing to add to your healthy meal and lifestyle!

Summer Dressing
This is a delicious dressing for many different salads such as sliced head lettuce, shredded cabbage, sliced tomatoes, tossed greens, deviled eggs, or sliced tomatoes. After making this dressing, be sure to refrigerate for a several hours before using, stirring occasionally. 
1cup (8oz) plain yogurt 
2tbsp finely diced radishes
1/2cup very finely chopped and unpeeled cucumber, drained
1tbsp of minced parsley
1tbsp of green onions
1tbsp white vinegar
1tbsp prepared horse radish
1/8 teaspoon of salt

Combine all ingredients carefully and thoroughly, Turn into pint jar, cover and chill well before using, Stir before using.
YIELD: 1.5 cups, with total values of 15g carbohydrates, 9g protein, 4g fat, 132 calories.

No Calorie Dressing
Here is a basic recipe with variations for quickly made salad dressings suitable for many types of salads. Since none have any food values, you ay use them generously, The basic recipe itself is delicious on either fruit salads or vegetable salads. Serve the variations on vegetable or meat salads. 
1/2c cold water
1/2c white vinegar
1/2tsp salt
1/2tsp pure, dry mustard
1/8tsp pepper
1/16tsp of paprika
Low calorie or no calorie sweetener to taste

Combine all ingredients in a pint jar, cover tightly, shake vigorously, store in refrigerator. YIELD: 1c-no food values.
Variations:
Green Onion- to above recipe add 2 or 3 green onions cut very small
Poppy Seed- Use1/2 c of cider vinegar instead of white vinegar; omit paprika; add 1 tbsp of poppy seed
Dilly Dressing: use 1/2c of mat vinegar in place of white vinegar; omit paprika; add 1-1/2 tbsp of dill seed



For more great recipes for diabetics, please follow the link to Mayo clinics recipes for diabetics site which can be found by Clicking Here


SPOTLIGHT ON BLOGGERS: What's your favorite healthy recipe??? Share here! by clicking the comment button and simply adding content!


This link can provide you with a free recipe book for diabetics! Click Here For Free Recipe Book!