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These scrumptious recipes and side dish suggestions come from the National Institutes of Health online publication, Control Your Diabetes for Life.
All diabetic exchanges are calculated based on the American Diabetes Association Exchange System and all Percent Daily Values are based on a 2,000-calorie diet.
Breakfast or Brunch
Spanish Omelet Add a fresh fruit salad and whole grain dinner roll to turn this hearty omelet into a brunch--or lunch!
Ingredients: 5 small potatoes, peeled and sliced Vegetable cooking spray 1/2 medium onion, minced 1 small zucchini, sliced 1 1/2 cups green/red peppers, sliced thin 5 medium mushrooms, sliced 3 whole eggs, beaten 5 egg whites, beaten Pepper and garlic salt with herbs, to taste 3 ounces shredded Part-skim mozzarella cheese 1 Tbsp. low-fat Parmesan cheese
Directions:
Meat: 2 Bread: 2 Vegetable Fat: 2
Nutrition Facts
Serving Size: one-fifth of omelet
Amount Per Serving Calories: 260 Calories from Fat: 90
% Daily Value (DV) Total Fat 10g: 15% Saturated Fat 3.5g: 18% Trans Fat: 0g Cholesterol 135mg: 45% Sodium 240mg: 10% Total Carbohydrate 30g: 10% Dietary Fiber 3g: 12% Sugars: 3g Protein: 16g Vitamin A: 8% Vitamin C: 60% Calcium: 15% Iron: 8%
Satisfying Lunches
Two Cheese Pizza
Serve your pizza with fresh fruit and a mixed green salad garnished with red beans to balance the meal.
Ingredients:
2 Tbsp. whole wheat flour 1 can (10 ounces) refrigerated pizza crust Vegetable cooking spray 2 Tbsp. olive oil 1/2 cup low-fat ricotta cheese 1/2 tsp. dried basil 1 small onion, minced 2 cloves garlic, minced 1/4 tsp. salt (optional) 4 ounces shredded part-skim mozzarella cheese 2 cups mushrooms, chopped 1 large red pepper, cut into strips
Exchanges:
All diabetic exchanges are calculated based on the American Diabetes Association Exchange System and all Percent Daily Values are based on a 2,000-calorie diet.
Spanish Omelet Add a fresh fruit salad and whole grain dinner roll to turn this hearty omelet into a brunch--or lunch!
Ingredients: 5 small potatoes, peeled and sliced Vegetable cooking spray 1/2 medium onion, minced 1 small zucchini, sliced 1 1/2 cups green/red peppers, sliced thin 5 medium mushrooms, sliced 3 whole eggs, beaten 5 egg whites, beaten Pepper and garlic salt with herbs, to taste 3 ounces shredded Part-skim mozzarella cheese 1 Tbsp. low-fat Parmesan cheese
Directions:
- Preheat oven to 375 °F.
- Cook potatoes in boiling water until tender.
- In a nonstick pan, add vegetable spray and warm at medium heat.
- Add onion and sauté until brown. Add vegetables and sauté until tender but not brown.
- In a medium mixing bowl, slightly beat eggs and egg whites, pepper, garlic, salt, and low-fat mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.
- In a 10-inch pie pan or ovenproof skillet, add vegetable spray and transfer potatoes and egg mixture to pan. Sprinkle with low-fat parmesan cheese and bake until firm and brown on top, about 20–30 minutes.
- Remove omelet from oven, cool for 10 minutes, and cut into five pieces.
Meat: 2 Bread: 2 Vegetable Fat: 2
Nutrition Facts
Serving Size: one-fifth of omelet
Amount Per Serving Calories: 260 Calories from Fat: 90
% Daily Value (DV) Total Fat 10g: 15% Saturated Fat 3.5g: 18% Trans Fat: 0g Cholesterol 135mg: 45% Sodium 240mg: 10% Total Carbohydrate 30g: 10% Dietary Fiber 3g: 12% Sugars: 3g Protein: 16g Vitamin A: 8% Vitamin C: 60% Calcium: 15% Iron: 8%
Satisfying Lunches
Two Cheese Pizza
Serve your pizza with fresh fruit and a mixed green salad garnished with red beans to balance the meal.
Ingredients:
2 Tbsp. whole wheat flour 1 can (10 ounces) refrigerated pizza crust Vegetable cooking spray 2 Tbsp. olive oil 1/2 cup low-fat ricotta cheese 1/2 tsp. dried basil 1 small onion, minced 2 cloves garlic, minced 1/4 tsp. salt (optional) 4 ounces shredded part-skim mozzarella cheese 2 cups mushrooms, chopped 1 large red pepper, cut into strips
Exchanges:
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