Healthy Recipes for Healthy Eating

Healthy Recipes for

Healthy Eating

Orange-Infused Roasted Green Beans & Red Peppers – 11g Carbs, 5g Fiber

Roasting brings out the natural sweetness of the green beans and
bell pepper. An infusion of subtly tart orange complements the
wholesome veggie-rich crunch perfectly.
Makes 4 servings, 3/4 cup each
Active Time: 10 minutes
Total Time: 25 minutes

1 lb green beans, trimmed
1 red bell pepper, thinly sliced
1 Tbsp extra-virgin olive oil
Zest of 1 orange
1/2 tsp salt
1/4-1/2 tsp crushed red pepper

Preheat oven to 450 degrees F. Toss green beans, bell pepper
and oil in a large bowl. Add orange zest, salt and crushed red
pepper to taste; toss to combine. Spread on a large baking sheet.
Roast the vegetables, turning once halfway through cooking,
until tender and slightly wilted, about 15 minutes.

Nutrition per Serving:
78 Calories, 4g Fat (1g Sat, 3g Mono), 0mg Cholesterol,
11g Carbs, 2g Protein, 5g Fiber, 298 mg Sodium

Salad Recipe – Carrot and Raisin Salad – 19.2g Carbs

From: 1,001 Recipes For People with Diabetes
Servings: 6

2 1/2 cups shredded carrots (about 3 large)
3/4 cup chopped celery
1/3 cup raisins
1/3 cup coarsely chopped walnuts
3/4 cup fat-free mayonnaise
1/2 tsp Dijon-style mustard
1-2 tsp sugar
1/8 tsp salt
6 lettuce leaves

1. Combine carrots, celery, raisins, and walnuts in medium bowl.
Add remaining ingredients, except lettuce, stirring until blended.
Serve on lettuce-lined salad plates.

Nutrition:
115 Calories, 2.6g Protein, 460mg Sodium, 0mg Cholesterol,
4.1g Fat, 19.2g Carbs

Exchanges: 2 Vegetable, 1/2 Fruit, 1 Fat

Pork Tenderloin with a Honey Grape Sauce – 17.5g Carbs, 0.7g Fiber

Salt and freshly ground black pepper to taste
2 lb pork tenderloin
2 tsp olive oil
1/4 cup minced shallots
1 Tbsp minced garlic
2 cups seedless red grapes, halved
2 Tbsp soy sauce
2 Tbsp honey
1 tsp grated fresh ginger root
1/2 tsp Asian five-spice powder

Preheat grill for medium heat.

Lightly oil grate. Season meat with salt and pepper, and place on grill. Cook for 15 to 25 minutes, or to desired doneness, turning meat as necessary to cook evenly. Remove from grill, and let stand 10 minutes before slicing.

Meanwhile, heat olive oil in a saucepan over medium heat. Cook shallots and garlic in oil until tender. Stir in grapes, soy sauce, honey, ginger, and five-spice powder. Bring to a boil. Reduce heat, and simmer for 15 minutes. Set aside to cool for 10 minutes.
Process cooled sauce until smooth in a blender or food processor. Serve over sliced tenderloin.

Makes 3 to 4 servings

264 Calories, 9.2g Fat, 17.5g Carbs, 558mg Sodium, 0.7g Fiber

Steak Recipe – Swiss Steak – 18g Carbs, 4g Fiber, 8g Sugar

Makes: 6 Servings
From: The New Family Cookbook for People with Diabetes

1/4 cup all-purpose flour
1 tsp salt
1/4 tsp pepper
A 1-1/2 lb beef round steak, about 3/4 inch thick
1 Tbsp canola or corn oil
1 large onion, sliced
One 14-to 15-oz can crushed or diced tomatoes, with liquid
1 cup unsalted homemade or canned reduced-sodium beef broth
2 cups sliced carrots

Combine the flour, salt, and pepper in a pie pan.
Dredge the steak in the seasoned flour.

With a wooden or metal meat mallet, pound the steak between
sheets of wax paper until it is 1/2 inch thick. Cut the steak
into 6 pieces. Dredge the pieces in any remaining flour.

Heat the oil in a large non-stick skillet. Brown the steak
well on both sides. Remove from the pan and set aside.

In the same skillet, saute the onion until tender, about
5 minutes. Add the tomatoes with their liquid, and the
broth. Stir to blend.

Add the steak; cover and simmer 1-1/2 hours, adding
enough water to braise the meat and keep it moist.

Add the carrots, cover, and simmer 30 minutes longer,
or until the meat is fork-tender.

Nutritional Information Per Serving (1/6 of Recipe):
243 Calories, 8g Fat, 64mg Cholesterol, 748mg Sodium,
18g Carbs, 4g Dietary Fiber, 8g Sugars, 24g Protein

Diabetic Exchanges: 1 Starch, 3 Lean Meat

Taco Recipe – Chicken Tacos – 28g Carbs, 3g Fiber, 5g Sugar

Makes: 12 Tacos (6 Servings)
From: The New Family Cookbook for People with Diabetes

One pkg 6-inch-diameter taco shells (12 shells)
One 1-1/4 oz pkg taco seasoning mix
2 2/3 cups cooked chicken (1 lb),
torn into small pieces or shredded
1 1/2 cups (6 oz) shredded reduced-fat Cheddar cheese
3/4 cup nonfat sour cream
2 cups shredded lettuce
1 cup diced tomato
3/4 cup chopped onion

Preheat the oven to 350 degrees F.
Put the taco shells on a cookie sheet.

In a skillet, combine the taco seasoning and 1 cup water.
Bring to a boil; add the cooked chicken and simmer 10 to 15
minutes, until most of the liquid is absorbed into the chicken.

Bake the taco shells 5 to 7 minutes, until warm.

Place 1/4 cup of the chicken mixture in each taco shell.
Top each with 2 tablespoons Cheddar cheese, 1 tablespoon
sour cream, some shredded lettuce, diced tomato, and
chopped onion. Serve immediately.

Nutritional Information Per Serving (2 tacos):
408 Calories, 16g Fat, 82mg Cholesterol, 685mg Sodium, 35g Protein,
28g Carbs, 3g Dietary Fiber, 5g Sugars, 35g Protein

Diabetic Exchanges: 2 Starch, 4 Lean Meat, 1/2 Fat