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Food > Free Diabetic Recipes > Entrees

Zucchini Lasagna – TypeFree Diabetes

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Zucchini Lasagna

Baking Time: 30-40 minutes
Number of Servings: 6


Ingredients

1/2 pound   cooked
lasagna noodles, (in unsalted water)
3/4 cup   mozzarella cheese, part-skim, grated
1 1/2 cup cottage cheese, fat free
1/4 cup Parmesan cheese, grated
1 1/2 cup zucchini, raw, sliced
2 1/2 cup tomato sauce, no salt added
2 tsp basil, dried
2 tsp oregano,
dried
1/4 cup onion, chopped
1 clove garlic
1/8 tsp black pepper


Directions

  1. Preheat oven to 350¡ F. Lightly spray a 9 x 13
    inch baking dish with vegetable oil spray.
  2. In a small bowl, combine 1/8 cup mozzarella and
    1 Tbsp parmesan cheese. Set aside.
  3. In a medium bowl, combine remaining
    mozzarella and Parmesan cheese with all of
    the
    cottage cheese. Mix well and set aside.
  4. Combine tomato sauce with remaining
    ingredients. Spread a thin layer of tomato sauce
    in the bottom of the baking dish. Add a third of
    the noodles in a single layer.
    Spread half of the
    cottage cheese mixture on top. Add a layer of
    zucchini. Repeat layering.
    Add a thin coating of
    sauce. Top with noodles, sauce, and reserved
    cheese mixture.
    Cover with aluminum foil.
  5. Bake 30 to 40 minutes. Cool for 10 to 15
    minutes. Cut into 6 portions.

Nutrition Facts

– Serving Size: 1 piece
Amount Per Serving
Calories: 276

Total Fat: 5 g

Saturated fat: 2 g

Cholesterol: 11 mg

Sodium: 380 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services


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Vegetarian Spaghetti Sauce – TypeFree Diabetes

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Vegetarian Spaghetti Sauce

Cooking Time: 45-50 minutes
Number of Servings: 6


Ingredients

2 Tbsp olive oil
2 small onions, chopped
3 cloves garlic, chopped
1 1/4 cup zucchini, sliced
1 Tbsp oregano,
dried
1 Tbsp basil, dried
1 8 oz can tomato sauce
1 6 oz can tomato paste
2 medium tomatoes, chopped
1 cup water


Directions

  1. In a medium skillet, heat oil. SautŽ onions,
    garlic, and zucchini in oil for 5 minutes on
    medium heat.
  2. Add remaining ingredients and simmer
    covered for 45 minutes. Serve over spaghetti.

Nutrition Facts

– Serving Size: 3/4 cup
Amount Per Serving
Calories: 102

Total fat: 5 g

Saturated fat: less than 1 g

Cholesterol: 0 mg

Sodium: 459 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services


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Tuna Salad – TypeFree Diabetes

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Tuna Salad

 
Number of Servings: 5


Ingredients

2    6 oz cans   tuna, water pack
1/2 cup raw celery, chopped
1/3 cup green onions, chopped
6 1/2 Tbsp mayonnaise,
reduced fat


Directions

  1. Rinse and drain tuna for 5 minutes. Break
    apart with a fork.
  2. Add celery, onion and mayonnaise and mix
    well.

Nutrition Facts

– Serving Size: 1/2 cup
Amount Per Serving
Calories: 146

Total fat: 7 g

Saturated fat: 0 g

Cholesterol: 25 mg

Sodium: 158 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services


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Turkey Stuffed Cabbage – TypeFree Diabetes

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Turkey Stuffed Cabbage

 
Number of Servings: 5


Ingredients

1 head cabbage
1/2 lb lean
ground beef
1/2 lb ground
turkey
1 small onion,
minced
1 slice stale
whole wheat bread, crumbled
1 Tbsp lemon
juice
1/4 C water
1/8 tsp black
pepper
1 can (16 oz)   diced tomatoes
1 small onion,
sliced
1 C water
1 medium carrot, sliced
1 Tbsp lemon
juice
2 Tbsp brown
sugar or Stevia extract or Truvia. Add applesauce for bulk
1 Tbsp cornstarch

Directions

  1. Rinse and core cabbage. Carefully remove 10 outer leaves, place in
    saucepan
    and cover with boiling water. Simmer 5 minutes.
    Remove and drain cooked cabbage leaves on paper toweling.
  2. Shred 1/2 cup of raw cabbage and set aside.
  3. Brown ground beef and turkey and minced onion in skillet. Drain
    fat.
  4. Place cooked and drained meat mixture, bread crumbs, water, and
    pepper
    in mixing bowl.
  5. Drain tomatoes, reserving liquid, and add 1/2 cup tomato juice from
    can to meat mixture.
    Mix well; then place 1/4 cup filling on each parboiled, drained cabbage
    leaf.
    Place folded side down in skillet.
  6. Add tomatoes, sliced onion, water, shredded cabbage, and carrot.
    Cover and simmer about 1 hour (or until cabbage is tender), basting
    occasionally.
  7. Remove cabbage rolls to serving platter, keep warm.
  8. Mix lemon juice, brown sugar, and cornstarch together in small bowl.
    Add to vegetables and liquid in skillet and cook, stirring occasionally,
    until thickened and clear. Serve over cabbage rolls.

Nutrition Facts

– Serving Size: 2 rolls
Amount Per Serving
Calories: 257
Total fat: 9 g
Saturated fat: 3 g
Cholesterol: 54 mg
Sodium: 266 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services


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Summer Vegetable Spaghetti – TypeFree Diabetes

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Summer Vegetable Spaghetti

Cooking Time: 25-30 minutes
Number of Servings: 9


Ingredients

2 C small
yellow onions, cut in eighths
2 C chopped,
peeled, fresh, ripe tomatoes (about 1 lb)
2 C thinly
sliced yellow and green squash (about 1 lb)
11/2 C   cut
fresh green beans (about 1/2 lb)
2/3 C water
2 Tbsp minced
fresh parsley
1 clove garlic,
minced
1/2 tsp chili
powder
1/4 tsp salt
to taste   black pepper
1 can (6 oz)
tomato paste
1 lb uncooked
spaghetti
1/2 C grated
parmesan cheese


Directions

  1. Combine first 10 ingredients in large saucepan; cook for 10 minutes,
    then stir in tomato paste. Cover and cook gently, 15 minutes, stirring
    occasionally until vegetables are tender.
  2. Cook spaghetti in unsalted water according
    to package directions.
  3. Spoon sauce over drained hot spaghetti
    and sprinkle parmesan cheese over top.

Nutrition Facts

– Serving Size: 1 cup spaghetti and 3/4 cup sauce with vegetables
Amount Per Serving
Calories: 279

Total fat: 3 g

Saturated fat: 1 g

Cholesterol: 4 mg

Sodium: 173 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services


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Spicy Baked Fish – TypeFree Diabetes

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Spicy Baked Fish

Cooking Time: 15 minutes
Number of Servings: 4


Ingredients

1 pound   cod
(or other fish) fillet
1 Tbsp olive
oil
1 tsp spicy seasoning, salt free

Directions

  1. Preheat oven to 350¡ F. Spray a casserole
    dish with cooking oil spray.
  2. Wash and dry fish. Place in dish. Mix oil and
    seasoning, and drizzle over fish.
  3. Bake uncovered for 15 minutes or until fish
    flakes with fork. Cut into 4 pieces. Serve
    with rice.

Nutrition Facts

– Serving Size: 1 piece of fish- 3 ounces
Amount Per Serving
Calories: 133

Fat: 1 g

Saturated fat: 0 g

Cholesterol: 77 mg

Sodium: 119 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services


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Spicy Southern Barbeque Chicken – TypeFree Diabetes

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Spicy Southern Barbeque Chicken

Cooking Time: approximately 1 hour
Number of Servings: 8


Ingredients

3 lb  chicken parts (breast, drumstick, and thigh), skin and fat removed
1  large onion,
thinly sliced
3 Tbsp  vinegar
3 Tbsp  Worcestershire sauce
2 Tbsp  brown
sugar
to taste  black
pepper
1 Tbsp  hot
pepper flakes
1 Tbsp  chili
powder
1 C  chicken
stock or broth, skim fat from top


Directions

  1. Place chicken in a 13x9x2-inch pan. Arrange onions over the top.
  2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot
    pepper flakes, chili powder, and stock.
  3. Pour over the chicken and bake at 350¼ F for 1 hour or until done.
  4. Baste occasionally.

Nutrition Facts

– Serving Size: 1 chicken part with sauce
Amount Per Serving
Calories: 176

Total fat: 6 g

Saturated fat: 2 g

Cholesterol: 66 mg

Sodium: 240 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services


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Spinach Stuffed Sole – TypeFree Diabetes

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Spinach Stuffed Sole

Cooking Time: 15-20 minutes
Number of Servings: 4


Ingredients

as needed nonstick
cooking spray
1 tsp olive oil
1/2 lb fresh
mushrooms, sliced
1/2 lb fresh
spinach, chopped
1/4 tsp oregano
leaves, crushed
1 clove garlic,
minced
1-1/2 lb sole
fillets or other white fish
2 Tbsp sherry
4 oz (1 C)   part-skim
mozzarella cheese, grated


Directions

  1. Preheat oven to 400¼ F.
  2. Spray a 10×6-inch baking dish with nonstick cooking spray.
  3. Heat oil in skillet; saute mushrooms about 3 minutes or until tender.
  4. Add spinach and continue cooking about 1 minute or until spinach is
    barely
    wilted. Remove from heat; drain liquid into prepared baking dish.
  5. Add oregano and garlic to drained sauteed vegetables; stir to mix
    ingredients.
  6. Divide vegetable mixture evenly among fillets, placing filling in center
    of each fillet.
  7. Roll fillet around mixture and place seam-side down in prepared baking
    dish.
  8. Sprinkle with sherry, then grated mozzarella cheese. Bake 15-20 minutes
    or until fish flakes easily. Lift out with a slotted spoon.

Nutrition Facts

– Serving Size: 1 fillet roll
Amount Per Serving
Calories: 262

Total fat: 8 g

Saturated fat: 4 g

Cholesterol: 95 mg

Sodium: 312 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services


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Southwestern Pork and Pepper Stir-Fry – TypeFree Diabetes

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Southwestern Pork and Pepper Stir-Fry

And you thought you’d have to give up stir fry! It’s all in the preparation! Enjoy!

Prep Time: 30 minutes
Food Exchanges: 3 Lean Meat, 1/2 Fat, 1 Vegetable


Ingredients

  • 1 lb boneless pork chops, cut into thin strips
  • 1 t chili powder
  • 1⁄2 t ground cumin
  • 2 t vegetable oil
  • 1 medium onion, thinly sliced
  • 1 red bell pepper, thinly sliced
  • 1 green bell pepper, thinly sliced

Directions

  1. Toss pork strips with chili powder and cumin to coat evenly
  2. Heat oil in
    large nonstick skillet over medium-high heat
  3. Add pork and stir-fry for 3-4 minutes
  4. Add onion and peppers to skillet, cook and stir until onion is tender, about 3-4
    minutes more

Serves 4


Nutrition Facts

Amount Per Serving
210 calories
8 gram fat
3 gram saturated fat
26 gram protein
60 mg sodium
60 mg cholesterol
7 gram carbohydrates
2 gram fiber

Source National Pork Board (www.porkandhealth.org)

Sample Diabetic Menus: Entrees



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Scallop Kabobs – TypeFree Diabetes

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Scallop Kabobs

Cooking Time: 15 minutes
Number of Servings: 4


Ingredients

3 medium   green
peppers, cut into 11/2-inch squares
11/2 lb fresh
bay scallops
1 pint cherry
tomatoes
1/4 C dry white
wine
1/4 C vegetable
oil
3 Tbsp lemon
juice
dash garlic
powder
to taste black
pepper

Directions

  1. Perboil green peppers for 2 minutes.
  2. Alternately thread first three ingredients on skewers.
  3. Combine next five ingredients.
  4. Brush kabobs with wine/oil/lemon mixture, place on grill (or under
    broiler).
  5. Grill 15 minutes, turning and basting frequently.

Nutrition Facts

– Serving Size: 6 ounce scallop kabob
Amount Per Serving
Calories: 224

Total fat: 6 g

Saturated fat: less than 1 g

Cholesterol: 43 mg

Sodium: 355 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services


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