The Diabetic CookBook!!! Meals And Treats For All Types Of Occasions

The Diabetic CookBookMeals And Treats For All Types Of Occasions

Table Of Contents

IntroductionDiabetes- Getting Down to the Basics

Chapter 1Breakfast

Chapter 2Lunch

Chapter 3Dinner

Chapter 4For The Sweet Tooth

Chapter 5Fruits For Diabetics

IntroductionDiabetes- Getting Down to the Basics

What's diabetes?

Diabetes is a condition where your blood glucose (sugar) levels are above normal. It resultsfrom the incapability of the glucose to get into your cells. As a result, your cells are starving for

their food (glucose). It would be like a starving person surrounded by tables of awesome foodbut their mouth has been stitched closed and they can not eat.

About 17 million Americans and growing are believed to have diabetes and one-third of thosepatients do not even know they've it. Diabetes can cause serious health complications includingheart disease, blindness, kidney failure, and lower-extremity amputations. Diabetes is the 6thleading cause of death in the US. And most diabetics develop heart disease.

In fact, just having diabetes carries the same risk of having a heart attack as someone who hasalready had such an event. Therefore it's actually important for patients that have diabetes toalso have a physician that closely monitors and treats their cholesterol situations as well as theirblood pressure. Also, any use of tobacco products multiplies the risks and should be stopped.

Are there different kinds of diabetes?

indeed. But the essential features of the disease are the same. In any form of diabetes, there'ssome underlying reason why your body isn't suitable to use glucose (sugar) for energy, and thatcauses the levels of glucose (sugar) in your blood to make up above normal. There are threeareas that are important for you to understand in diabetes. First, the cells in your body whichuse the glucose are important as they must be suitable to remove sugar from the blood and putit inside the cell as energy.

Secondly, the insulin which is made by your pancreas (an organ near your stomach) is importantto allow the sugar to enter the cell (the key to unlock the door to enter), and finally, glucosewhich is broken down from your food or from muscle and liver from a storage form of glucosecalled glycogen. Now if you suppose the disease diabetes as involving a locking gas cap onyour car, it'll be easier to understand.

Still, again you can understand how diabetes works if you understand how locking a gas capworks. All of the cells in your body have a locking gas cap on them. Insulin is the key to thelocking gas cap, and glucose would be the energy for the car. In one form of diabetes, the bodycompletely quits making insulin ( keys) so you can not get glucose ( energy) into your cells.

In other forms of diabetes, your body makes some insulin ( keys) but not much as your bodyneeds. Thus, only a few of the cells can be loosened and opened to put the glucose ( energy)within. Another thing that happens is that some of the locks on the cells become rusty and willnot work properly. So indeed if you have insulin ( keys) you can not get the cells to open. This iscalled insulin resistance. However, you can not get glucose ( energy) inside the cell for energy, Ifthe cells will not open. The result of all of this is extra glucose in your blood.

Types Of Diabetes.

Type 1 diabetes is generally diagnosed in children and youthful grown-ups and only accountsfor 5-10 diabetes patients. In type 1 diabetes the pancreas does not make any insulin ( keys) atall.

Type 2 diabetes is the most common form of the disease. It accounts for 90-95 of all cases ofdiabetes. In type 2 diabetes, either your body does not make enough insulin ( keys), or the cellsin your body ignore the insulin (the lock is rusty and does not work) so they can not use glucoselike they're supposed to. When your cells ignore the insulin, as mentioned over, it's frequentlyreferred to as insulin resistance.

Other types of diabetes which only regard for a small number of the cases of diabetes includegestational diabetes, which is a type of diabetes that only pregnant women get. However, it cancause problems for mothers and babies and generally disappears when the pregnancy is over,If not treated. Other types of diabetes performing from specific inheritable syndromes, surgery,medicines, malnutrition, infections, and other illnesses may regard for 1% to 2% of all cases ofdiabetes.

Chapter 1Breakfast

Baked Banana-Nut Oatmeal CupsIngredients:Ingredient Checklist

● 3 cups rolled oats● 1 ½ cups low-fat milk● 2 ripe bananas, mashed (about 3/4 cup)● ⅓ cup packed brown sugar● 2 large eggs, lightly beaten● 1 teaspoon baking powder● 1 teaspoon ground cinnamon● 1 teaspoon vanilla extract

https://tinyurl.com/tbazm5ve

● ½ teaspoon salt● ½ cup toasted chopped pecans

DirectionsInstructions ChecklistStep 1Preheat oven to 375 degrees F. Coat a muffin tin pan with cooking spray.Step 2Combine oats, milk, bananas, brown sugar, eggs, baking powder, cinnamon, vanilla, and salt ina large bowl. Fold in pecans. Divide the mixture among the muffin cups (about 1/3 cup each).Bake until a toothpick inserted in the center comes out clean, about 25 minutes. Cool in the panfor 10 minutes, then turn out onto a wire rack. Serve warm or at room temperature.

Nutrition FactsServing Size: 1 muffinPer Serving: 176 calories; protein 5.2g; carbohydrates 26.4g; dietary fiber 3.1g; sugars 10.5g;fat 6.2g; saturated fat 1.2g; cholesterol 33.4mg; vitamin a iu 118.7IU; vitamin c 1.8mg; folate20.2mcg; calcium 85.3mg; iron 1.1mg; magnesium 36mg; potassium 227.9mg; sodium165.6mg; thiamin 0.1mg; added sugar 6g. Exchanges: 1 fat, 1 starch, 1/2 fruit, 1/2 othercarbohydrate

Pumpkin-Oats Mini Muffins

IngredientsIngredient Checklist

● 1 ½ cups rolled oats● 1 teaspoon baking powder● 1 teaspoon pumpkin pie spice● ¼ teaspoon baking soda● ¼ teaspoon salt● 2 large eggs● 1 cup unseasoned pumpkin puree● ¾ cup packed dark brown sugar● 3 tablespoons grapeseed or canola oil● 1 teaspoon vanilla extract● ⅓ cup mini chocolate chips or chopped dried cranberries

DirectionsInstructions ChecklistStep 1Preheat oven to 350 degrees F. Coat a 24-cup mini muffin tin with cooking spray.Step 2Pulse oats in a blender until finely ground. Add baking powder, pumpkin pie spice, baking sodaand salt; pulse once or twice to blend. Add eggs, pumpkin, brown sugar, oil and vanilla; pureeuntil smooth. Stir in chocolate chips (or cranberries). Fill the prepared muffin cups two-thirds full.Step 3Bake the muffins until a toothpick inserted in the center comes out clean, 15 to 17 minutes. Coolin the pan on a wire rack for 5 minutes, then turn out to cool completely.

Nutrition FactsServing Size: 1 muffinPer Serving: 82 calories; protein 1.4g; carbohydrates 12.7g; dietary fiber 0.9g; sugars 8.5g; fat3.2g; saturated fat 0.8g; cholesterol 15.5mg; vitamin a iu 1611.4IU; vitamin c 0.4mg; folate6mcg; calcium 25.8mg; iron 0.6mg; magnesium 11.4mg; potassium 64.3mg; sodium 66.3mg;added sugar 8g. Exchanges: 1/2 starch, 1/2 other carb

Apple, Bacon and Sweet Potato MiniCasseroles


● Nonstick cooking spray● 10 slices lower sodium, less fat bacon● 2 cups chopped cooking apples● ½ cup chopped onion● 1 10-ounce sweet potato, peeled and cut into 1/4-inch pieces● 2 teaspoons snipped fresh thyme or 1/2 teaspoon dried thyme, crushed● ¼ teaspoon black pepper● 1 ½ cups refrigerated or frozen egg product, thawed, or 6 eggs, lightly beaten● ¾ cup fat-free milk● ¾ cup shredded reduced-fat cheddar cheese (3 ounces)

DirectionsInstructions ChecklistStep 1Preheat oven to 350 degrees F. Coat twelve 2 1/2-inch muffin cups with cooking spray. Cut fourof the bacon slices crosswise into thirds; chop remaining bacon.Step 2In a 12-inch skillet cook large bacon pieces over medium until crisp. Drain bacon on papertowels; discard drippings. Add chopped bacon, apples, and onion to skillet. Cook over medium 5

minutes, stirring occasionally. Add sweet potato; cook 10 minutes or just until potato is tender,stirring frequently. Stir in thyme and pepper.Step 3Divide potato mixture among prepared muffin cups. In a medium bowl combine egg and milk;pour over potato mixture (cups will be full). Top with cheese.Step 4Bake 25 minutes or until puffed and a knife comes out clean. Cool in cups 5 minutes. Removefrom cups. Top with large bacon pieces. Serve warm.

Nutrition FactsServing Size: 2 mini casserolesPer Serving: 198 calories; protein 15g; carbohydrates 22g; dietary fiber 3g; sugars 11g; fat 6g;saturated fat 3g; cholesterol 16mg; sodium 387mg. Exchanges: 1 medium-fat protein, 1starch, 1/2 fruit, 1/2 lean protein

Ham and Broccoli Breakfast Casserole


● 2 cups broccoli florets● Nonstick cooking spray● 4 cups frozen hash brown potatoes, thawed● 2 tablespoons coarsely snipped fresh chives● 6 ounces thinly sliced, lower-sodium cooked honey ham, chopped● 1 cup shredded reduced-fat Cheddar cheese● 8 eggs, lightly beaten

● ½ cup fat-free milk● ½ teaspoon salt● ½ teaspoon black pepper● ¼ teaspoon garlic powder

DirectionsInstructions ChecklistStep 1In a medium saucepan cook broccoli in boiling, lightly salted water for 3 minutes; drain. Rinsewith cold water; drain again.Step 2Coat a 2-quart rectangular baking dish with cooking spray. Add potatoes and chives to theprepared dish; toss to combine. Top with broccoli, ham, and cheese.Step 3In a medium bowl combine the eggs, milk, salt, pepper, and garlic powder. Pour egg mixtureover potato mixture. Cover with foil and chill overnight.Step 4To serve, preheat oven to 350 degrees F. Bake, uncovered, 50 to 55 minutes or until eggs areset (160 degrees F). If necessary to prevent over-browning, cover with foil the last 10 minutes.

Nutrition FactsServing Size: 1 portionPer Serving: 219 calories; protein 15.4g; carbohydrates 20.1g; dietary fiber 1.7g; sugars 2.1g;fat 8.5g; saturated fat 3.5g; cholesterol 205.7mg; vitamin a iu 576.3IU; vitamin c 25.5mg; folate39.4mcg; calcium 258.8mg; iron 1.9mg; magnesium 13.1mg; potassium 169.8mg; sodium550.4mg. Exchanges: 1/2 vegetable, 1 starch, 1 1/2 medium-fat meat

Summer Skillet Vegetable & Egg ScrambleIngredientsIngredient Checklist

● 2 tablespoons olive oil● 12 ounces baby potatoes, thinly sliced● 4 cups thinly sliced vegetables, such as mushrooms, bell peppers, and/or zucchini (14

oz.)● 3 scallions, thinly sliced, green and white parts separated● 1 teaspoon minced fresh herbs, such as rosemary or thyme● 6 large eggs (or 4 large eggs plus 4 egg whites), lightly beaten● 2 cups packed leafy greens, such as baby spinach or baby kale (2 oz.)● ½ teaspoon salt

DirectionsInstructions ChecklistStep 1Heat oil in a large cast-iron or nonstick skillet over medium heat. Add potatoes; cover and cook,stirring several times until they begin to soften, about 8 minutes.Step 2Add sliced vegetables and scallion whites; cook uncovered, stirring occasionally until thevegetables are tender and lightly browned, 8 to 10 minutes. Stir in herbs. Move the vegetablemixture to the perimeter of the pan.Step 3Reduce heat to medium-low. Add eggs and scallion greens to the center of the pan. Cook,stirring until the eggs are softly scrambled, about 2 minutes.Step 4Stir leafy greens into the eggs. Remove from heat and stir to combine well. Stir in salt.

Nutrition FactsServing Size: 1 1/2 cupsPer Serving: 254 calories; protein 12.4g; carbohydrates 19.7g; dietary fiber 4.3g; sugars 4.5g;fat 14.2g; saturated fat 3.3g; cholesterol 279mg; vitamin a iu 2936.2IU; vitamin c 87.3mg; folate73.6mcg; calcium 72.5mg; iron 2.8mg; magnesium 33.6mg; potassium 713.8mg; sodium415mg.

Blueberry Muffin Bars


● Nonstick cooking spray● 1 ¾ cups quick-cooking rolled oats● ¾ cup all-purpose flour● ¾ cup whole-wheat flour● ¾ cup packed brown sugar (Do Not Use A Sugar Substitute For This Recipe)● 1 teaspoon apple pie spice● ½ cup light butter (1 stick)● ½ cup coarsely chopped slivered almonds● 1 cup sugar-free blueberry preserves● ½ teaspoon almond extract

DirectionsInstructions ChecklistStep 1Preheat oven to 350 degrees F. Line a 13x9x2-inch baking pan with foil, extending foil up overthe edges of the pan. Lightly coat foil with cooking spray; set aside.Step 2In a large bowl combine oats, all-purpose flour, whole-wheat flour, brown sugar and apple pie

spice. Using a pastry blender, cut in light butter until mixture is crumbly. Transfer 3/4 cup of thecrumb mixture to a small bowl; stir in almonds. Set aside.Step 3Press remaining crumb mixture into the bottom of the prepared pan. Bake for 10 minutes.Step 4In a small bowl stir together the preserves and almond extract. Carefully spread preservesevenly over crust. Sprinkle with reserved crumb mixture; press lightly.Step 5Bake for 20 to 25 minutes or until top is lightly browned. Cool completely in pan on wire rack. Liftfrom pan using foil and cut into bars. Wrap remaining bars in foil to store.

Nutrition FactsServing Size: 1 bar eachPer Serving: 89 calories; protein 1.8g; carbohydrates 15.3g; dietary fiber 1g; sugars 5.2g; fat11.9g; saturated fat 1.3g; cholesterol 3.8mg; vitamin a iu 60.4IU; folate 12.1mcg; calcium 15mg;iron 0.6mg; magnesium 21.6mg; potassium 51mg; sodium 17.7mg. Exchanges: 1/2 fat, 1/2fruit, 1/2 starch

Southwest Breakfast Quesadilla


● Nonstick cooking spray● ¼ cup refrigerated or frozen egg product, thawed● 1/8 to 1/4 teaspoon salt-free southwest chipotle seasoning blend● 1 whole-wheat flour tortilla● 2 tablespoons shredded part-skim mozzarella cheese● 2 tablespoons canned no-salt-added black beans, rinsed and drained● 2 tablespoons refrigerated fresh pico de gallo or chopped tomato● 1-ounce Refrigerated fresh pico de gallo or chopped tomato

DirectionsInstructions ChecklistStep 1Coat a medium nonstick skillet with nonstick cooking spray. Preheat skillet over medium heat.Add egg to hot skillet; sprinkle with seasoning blend. Cook over medium heat, without stirring,until egg begins to set on the bottom and around edge. Using a spatula or a large spoon, lift andfold the partially cooked egg so that the uncooked portion flows underneath. Continue cookingover medium heat for 30 to 60 seconds or until egg is cooked through but is still glossy andmoist.Step 2Immediately spoon cooked egg onto one side of the tortilla. Top with cheese, beans and the 2tablespoons pico de gallo. Fold tortilla over filling to cover; press gently.Step 3Wipe out the same skillet with a paper towel. Coat skillet with cooking spray. Preheat skillet overmedium heat. Cook filled tortilla in hot skillet about 2 minutes or until tortilla is browned andfilling is heated through, turning once. If desired, top with additional pico de gallo.

Nutrition FactsServing Size: 1 servingPer Serving: 175 calories; protein 19.3g; carbohydrates 24.8g; dietary fiber 13.8g; sugars2.3g; fat 5.3g; saturated fat 1.4g; cholesterol 9mg; vitamin a iu 1004.8IU; vitamin c 2.9mg;folate 4.6mcg; calcium 206.7mg; iron 3.1mg; magnesium 24.7mg; potassium 260.1mg; sodium506.5mg. Exchanges: 2 lean protein, 1 1/2 starch

Egg and Vegetable Muffins


● Nonstick cooking spray● ⅔ cup water● ⅓ cup bulgur● ¾ cup chopped zucchini● ¼ cup chopped onion● 1 tablespoon olive oil● 1 small tomato, cored, seeded and chopped (1/3 cup)● 2 ounces reduced-fat feta cheese, crumbled (1/2 cup)● 2 cups refrigerated or frozen egg product, thawed, or 8 eggs, lightly beaten● 2 teaspoons snipped fresh oregano and/or rosemary● ⅛ teaspoon ground black pepper

DirectionsInstructions ChecklistStep 1Preheat oven to 350 degrees F. Coat twelve 2 1/2-inch muffin cups with nonstick spray; setaside. In a small saucepan combine water and bulgur. Bring to boiling; reduce heat. Simmer,covered, for 12 to 15 minutes or until bulgur is tender. Drain off any liquid.

Step 2In a large skillet cook zucchini and onion in hot oil over medium heat for 5 to 10 minutes or untiljust tender, stirring occasionally. Remove from the heat and stir in bulgur, tomato and cheese.Spoon mixture evenly into prepared muffin cups.Step 3In a large bowl whisk together eggs, oregano, and pepper. Pour evenly over vegetable mixturein muffin cups.Step 4Bake for 15 to 18 minutes or until a knife inserted in center of muffins comes out clean. Let coolin pans on a wire rack for 5 minutes. Run a thin knife around the edges of the muffins to loosen.Carefully remove muffins from the pans and serve warm.

Nutrition FactsServing Size: 2 muffinsPer Serving: 117 calories; protein 11.3g; carbohydrates 9.5g; dietary fiber 2g; sugars 2.5g; fat4.2g; saturated fat 1.3g; cholesterol 2.8mg; vitamin a iu 411.2IU; vitamin c 5mg; folate21.1mcg; calcium 96.4mg; iron 1.9mg; magnesium 29.8mg; potassium 275.6mg; sodium294.3mg. Exchanges: 1 1/2 lean protein, 1/2 fat, 1/2 starch, 1/2 vegetable

Savory Oatmeal with Tomato & Sausage


● 2 teaspoons sunflower or canola oil, divided● 1 ½ ounces fully cooked sweet Italian chicken sausage (1/2 link)● 1 cup low-sodium vegetable broth● ½ cup old-fashioned rolled oats● ⅛ teaspoon salt● ½ cup grape tomatoes, halved● ⅓ cup packed fresh herbs, such as parsley and/or cilantro● ½ cup packed baby arugula● 1 tablespoon pine nuts, toasted● 1 large lemon wedge (Optional)

DirectionsInstructions ChecklistStep 1Heat 1 tsp. oil in a small nonstick or cast-iron skillet over medium heat. Add sausage and cookuntil evenly browned, about 10 minutes.Step 2Meanwhile, bring broth to a boil in a small saucepan over high heat. Stir in oats and salt; reduceheat to medium and cook, stirring occasionally, until the oats are tender and most of the liquidhas been absorbed, about 5 minutes.Step 3Thinly slice the sausage into coins. Stir the sausage, tomatoes, and herbs into the cookedoatmeal. Transfer to a bowl. Top with arugula and pine nuts; drizzle with the remaining 1 tsp. oil.Serve with lemon wedge, if desired.

Nutrition FactsServing Size: 2 1/4 cupsPer Serving: 391 calories; protein 15g; carbohydrates 36g; dietary fiber 7g; sugars 6g; fat 22g;saturated fat 3g; cholesterol 33mg; potassium 535mg; sodium 689mg.

Orange Whole-Wheat Pancakes


● 1 ½ cups white whole-wheat flour● 3 tablespoons flaxmeal● 1 ½ teaspoons baking powder● ½ teaspoon baking soda● ¼ teaspoon ground ginger● ⅛ teaspoon salt● 3 oranges, divided● 1 ¼ cups buttermilk● 2 large eggs● 1 teaspoon vanilla extract● 2 tablespoons packed brown sugar● 2 tablespoons canola oil

DirectionsInstructions ChecklistStep 1Whisk flour, flaxmeal, baking powder, baking soda, ginger, and salt in a large bowl.Step 2Zest 1 orange to get 1 tablespoon zest. Juice it to get 1/4 cup juice. Cut the remaining twooranges into segments. Cut the segments into thirds; set aside.Step 3Whisk buttermilk, eggs, vanilla, brown sugar, oil, the orange juice, and the zest in a mediumbowl.Step 4Pour the wet mixture into the dry mixture and stir until just combined. Do not overmix. Let thebatter stand for 3 to 5 minutes while you preheat the pan.Step 5Lightly coat a large nonstick pan or griddle with cooking spray and set over medium-high heat.Drop the batter onto the hot pan, using 1/3 cup per pancake. Cook the pancakes until theybegin to bubble, 3 to 4 minutes, then flip and cook the other side until lightly browned, 2 to 3minutes more.Step 6Repeat with the remaining batter. Keep the pancakes warm in a 200 degrees F oven until readyto eat. Serve with the reserved orange segments.

Nutrition FactsServing Size: 2 pancakes and 1/2 cup orange segmentsPer Serving: 248 calories; protein 8.8g; carbohydrates 35.5g; dietary fiber 5.3g; sugars 11.3g;fat 9g; saturated fat 1.4g; cholesterol 64mg; vitamin a iu 219.2IU; vitamin c 25.1mg; folate40.1mcg; calcium 178.3mg; iron 1.8mg; magnesium 68mg; potassium 327mg; sodium 398.9mg.

How do you get diabetes?

There are risk factors that increase your chance of developing diabetes. Risk factors for type 2

diabetes include old age, obesity, family history of diabetes, previous history of gestational

diabetes, impaired glucose patience, physical inactivity, and race/ ethnicity. Risk factors are less

well-defined for type 1 diabetes than for type 2 diabetes, but autoimmune, inherited, and

environmental factors are involved in developing this type of diabetes.

What are the symptoms of diabetes?

People who suppose they might have diabetes must visit a physician for an opinion. They might

have SOME or NONE of the following symptoms frequent urination, extreme thirst, unexplained

weight loss, extreme hunger, unforeseen vision changes, tingling or numbness in hands or feet,

feeling really tired much of the time, really dry skin, sores that are slow to heal, further infections

than usual. Nausea, vomiting, or stomach pains may accompany some of these symptoms in

the abrupt onset of type 1 diabetes.

Glucose is sugar! So all I've to do is avoid sweets, right?

.

It isn't that simple. The truth is, most food, and all of the carbohydrates you eat, are broken

down into its simplest structure, glucose. As the food arrives in your stomach, the acid starts to

break the food down immediately. Proteins are broken down for their amino acids, and

carbohydrates for their glucose. Once your gastrointestinal system breaks your food down into

something your body can use, the blood picks it up and carries it to your cells for energy.

In healthy people, the blood picks up the glucose absorbed from the GI tract and sends a signal

to your pancreas (an organ near your stomach) to make and release insulin. Remember, in

Type 2 diabetes your body does not make enough insulin ( keys), or some of your cells ignoring

the insulin that's there. (The locks are rusty and will not work) In both situations, your cells do

not get the glucose they need for energy and they're starving while all the excess glucose is just

floating around in your blood and can not be used.

The worst part is when all that excess glucose is floating around in your blood, it's causing

damage to your blood vessels and organs, and that damage increases your risk of heart

disease. That's why it's actually important to keep your blood glucose levels as close to normal

as possible. When the glucose levels get really high, the glucose starts to leak out into your

urine.

How do you treat diabetes?

There are several things you need to do to help control your diabetes. For type 1 diabetes,

Healthy eating, physical exercise, and insulin injections are the beginning therapies. The

quantity of insulin taken must be balanced with food intake and day-to-day exercise. For

patients with type 1 diabetes, blood glucose levels must be closely watched through frequent

blood glucose testing.

For type 2 diabetes, healthy eating, physical exercise, and blood glucose testing are the

beginning therapies. In addition, numerous people with type 2 diabetes require oral medication,

insulin, or both to control their blood glucose levels. Some of the oral medications work by

stimulating your pancreas to make further insulin ( keys). Other oral medicines work to make the

rusty locks start working again.

In a sense, they're kind of like WD-40 for the rusty locks on the cells. It fixes the lock on the cells

so the insulin ( keys) can open the cell to allow the glucose ( energy) inside. Once the glucose (

energy) is allowed inside the cells, your blood sugar levels will drop back down to normal.


Chapter 2Lunch

Mexican Roll-Ups


● 8 ounces extra-lean ground beef (95% lean)● ⅓ cup chopped tomato (1 small)● ⅓ cup chopped red sweet pepper● 1 tablespoon red wine vinegar● 1 teaspoon ground cumin● 1 teaspoon olive oil● 2 large heads 2 romaine lettuce leaves, large ribs removed● 2 (8 inches) whole wheat 96% fat-free heart-healthy tortillas, such as Mission brand

DirectionsInstructions ChecklistStep 1In a medium skillet cook ground beef over medium-high heat until browned, using a woodenspoon to break up meat as it cooks. Drain off fat. Stir tomato, sweet pepper, vinegar, cumin, andoil into meat in skillet.Step 2Place a romaine leaf on each tortilla. Spoon half of the cooked ground beef mixture on top ofeach lettuce leaf.Step 3Completely roll up each filled tortilla. If desired, secure roll-ups with skewers.

Nutrition FactsServing Size: 1 tortillaPer Serving: 332 calories; protein 29.1g; carbohydrates 28.3g; dietary fiber 3.4g; sugars 2g;fat 9.8g; saturated fat 3.1g; cholesterol 69.8mg; vitamin a iu 1080.4IU; vitamin c 36.2mg; folate23.9mcg; calcium 126.9mg; iron 4.4mg; magnesium 32.1mg; potassium 552.1mg; sodium421.2mg. Exchanges: 3 lean protein, 1 ½ starch, 1 fat, 1 vegetable

Feta Chicken BurgersIngredients

● 1/4 cup finely chopped cucumber● 1/4 cup reduced-fat mayonnaise● burgers:● 1/2 cup chopped roasted sweet red pepper● 1 teaspoon garlic powder● 1/2 teaspoon Greek seasoning● 1/4 teaspoon pepper● 1-1/2 pounds lean ground chicken● 1 cup crumbled feta cheese● 6 whole-wheat hamburger buns, split and toasted● Optional: Lettuce leaves and tomato slices

DirectionsStep 1Preheat broiler. Mix cucumber and mayonnaise. For burgers, mix red pepper and seasonings.Add chicken and cheese; mix lightly but thoroughly (mixture will be sticky). Shape into six1/2-in.-thick patties.

Step 2Broil burgers 4 in. from heat until a thermometer reads 165°, 3-4 minutes per side. Serve onbuns with cucumber sauce. If desired, top with lettuce and tomato.Freeze option: Place uncooked patties on a waxed paper-lined baking sheet; cover and freezeuntil firm. Remove from pan and transfer to an airtight freezer container; return to freezer. Touse, broil frozen patties as directed, increasing time as necessary.

Nutrition Facts1 burger with 1 tablespoon sauce: 356 calories, 14g fat (5g saturated fat), 95mg cholesterol,703mg sodium, 25g carbohydrate (5g sugars, 4g fiber), 31g protein. Diabetic Exchanges: 5lean meat, 2 starch, 1/2 fat.

Asian Chicken Rice Bowl

Ingredients● 1/4 cup rice vinegar● 1 green onion, minced● 2 tablespoons reduced-sodium soy sauce● 1 tablespoon toasted sesame seeds● 1 tablespoon sesame oil● 1 tablespoon honey

https://amzn.to/2LlenxW

● 1 teaspoon minced fresh ginger root● 1 package (8.8 ounces) ready-to-serve brown rice● 4 cups coleslaw mix (about 9 ounces)● 2 cups shredded rotisserie chicken, chilled● 2 cups frozen shelled edamame, thawed

Directions1. For the dressing, whisk together the first 7 ingredients. Cook rice according to package

directions. Divide among 4 bowls.2. In a large bowl, toss coleslaw mix and chicken with half of the dressing. Serve edamame

and slaw mixture over rice; drizzle with remaining dressing.

Nutrition Facts1 serving: 429 calories, 15g fat (2g saturated fat), 62mg cholesterol, 616mg sodium, 38gcarbohydrate (13g sugars, 5g fiber), 32g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1vegetable, 1 fat.

Southwestern Chicken & Lima BeanStew

Ingredients● 4 bone-in chicken thighs (1-1/2 pounds), skin removed● 2 cups frozen lima beans● 2 cups frozen corn● 1 large green pepper, chopped● 1 large onion, chopped● 2 cans (14 ounces each) fire-roasted diced tomatoes, undrained● 1/4 cup tomato paste● 3 tablespoons Worcestershire sauce● 3 garlic cloves, minced● 1-1/2 teaspoons ground cumin● 1-1/2 teaspoons dried oregano● 1/4 teaspoon salt● 1/4 teaspoon pepper● Chopped fresh cilantro or parsley

DirectionsStep 1Place the first five ingredients in a 5-qt. slow cooker. In a large bowl, combine tomatoes, tomatopaste, Worcestershire sauce, garlic and dry seasonings; pour over top.Step 2Cook, covered, on low until chicken is tender, 6-8 hours. Remove chicken from slow cooker.When cool enough to handle, remove meat from bones; discard bones. Shred meat with twoforks; return to slow cooker and heat through. If desired, sprinkle with cilantro.

Nutrition Facts1-1/2 cups: 312 calories, 7g fat (2g saturated fat), 58mg cholesterol, 614mg sodium, 39gcarbohydrate (9g sugars, 8g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1vegetable.

Spaghetti Pie

Ingredients● 6 ounces uncooked spaghetti● 1 pound lean ground beef (90% lean)● 1/2 cup finely chopped onion● 1/4 cup chopped green pepper● 1 cup undrained canned diced tomatoes● 1 can (6 ounces) tomato paste● 1 teaspoon dried oregano● 3/4 teaspoon salt● 1/2 teaspoon garlic powder● 1/4 teaspoon pepper● 1/4 teaspoon sugar● 2 large egg whites, lightly beaten● 1 tablespoon butter, melted● 1/4 cup grated Parmesan cheese● 1 cup (8 ounces) 2% cottage cheese● 1/2 cup shredded part-skim mozzarella cheese

DirectionsStep 1Preheat oven to 350°. Cook spaghetti according to package directions for al dente; drain.Step 2In a large skillet, cook beef, onion and green pepper over medium heat 5-7 minutes or until beefis no longer pink, breaking up beef into crumbles; drain. Stir in tomatoes, tomato paste,seasonings and sugar.Step 3In a large bowl, whisk egg whites, melted butter and Parmesan cheese until blended. Addspaghetti and toss to coat. Press spaghetti mixture onto bottom and up sides of a greased 9-in.deep-dish pie plate, forming a crust. Spread cottage cheese onto bottom; top with beef mixture.Step 4Bake, uncovered, 20 minutes. Sprinkle with mozzarella cheese. Bake until heated through andcheese is melted, 5-10 minutes longer. Let stand 5 minutes before serving.

Nutrition Facts1 piece: 348 calories, 10g fat (5g saturated fat), 52mg cholesterol, 690mg sodium, 33gcarbohydrate (9g sugars, 4g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2vegetables, 1-1/2 starch, 1 fat.

Mini Mediterranean Pizza

Ingredients● 1 tablespoon olive oil● 8 ounces lean ground beef (90% lean)● 1/4 cup finely chopped onion● 2 garlic cloves, minced● 1 can (8 ounces) tomato sauce● 1 teaspoon minced fresh rosemary or 1/4 teaspoon dried rosemary, crushed● 2 whole-wheat pita breads (6 inches), cut in half horizontally● 1 medium tomato, seeded and chopped● 1/2 cup fresh baby spinach, thinly sliced● 12 Greek pitted olives, thinly sliced● 1/2 cup shredded part-skim mozzarella cheese● 1/4 cup crumbled feta cheese

DirectionsStep 1Preheat oven to 400°. Heat oil in a large nonstick skillet; cook the beef, onion and garlic overmedium heat until meat is no longer pink, 5-6 minutes; crumble meat; drain. Stir in tomato sauceand rosemary; bring to a boil. Reduce heat; simmer, uncovered, until thickened, 6-9 minutes.Step 2Place pita halves cut side up, on a baking sheet. Top with meat mixture, tomato, spinach andolives. Sprinkle with cheeses. Bake until cheeses are melted, 4-6 minutes.

Nutrition Facts1 pizza: 287 calories, 12g fat (5g saturated fat), 47mg cholesterol, 783mg sodium, 25gcarbohydrate (3g sugars, 4g fiber), 21g protein. Diabetic Exchanges: 2 lean meat, 1-1/2starch, 1 fat.

Quick Pepper Steak

Ingredients● 2 tablespoons cornstarch● 2 tablespoons brown sugar● 2 tablespoons minced fresh ginger root● 3/4 teaspoon garlic powder● 1 can (14-1/2 ounces) beef broth● 3 tablespoons reduced-sodium soy sauce● 1 tablespoon molasses● 1-1/2 pounds beef top sirloin steak, cut into 1/4-inch strips● 1 tablespoon canola oil● 2 large green peppers, cut into 1/2-inch strips● 1-1/2 cups sliced celery● 3 green onions, chopped● 4 teaspoons lemon juice● Hot cooked noodles, optional

DirectionsStep 1In a bowl, combine the cornstarch, brown sugar, ginger and garlic powder. Stir in broth untilsmooth. Add soy sauce and molasses; set aside.Step 2In a nonstick skillet or wok, stir-fry steak in oil for 4-5 minutes; remove and keep warm. Stir-frypeppers, celery and onions until crisp-tender, about 5 minutes. Stir broth mixture and add to thevegetables. Return meat to the pan. Bring to a boil; cook and stir until thickened, about 2minutes. Stir in lemon juice. Serve over noodles if desired.

Nutrition Facts3/4 cup: 233 calories, 7g fat (2g saturated fat), 46mg cholesterol, 672mg sodium, 14gcarbohydrate (9g sugars, 2g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable,1/2 starch, 1/2 fat.

Easy Cuban Picadillo

Ingredients● 1 pound lean ground beef (90% lean)● 1 small green pepper, chopped● 1/4 cup chopped onion● 1 can (8 ounces) tomato sauce● 1/2 cup sliced pimiento-stuffed olives

● 1/4 cup raisins● 1 tablespoon cider vinegar● 2 cups hot cooked rice

DirectionsStep 1In a large skillet, cook beef with pepper and onion over medium-high heat until no longer pink,5-7 minutes; crumble beef. Stir in tomato sauce, olives, raisins and vinegar; bring to a boil.Reduce heat; simmer, uncovered, until raisins are softened, 5-6 minutesStep 2Serve with rice. If desired, top with fresh cilantro to serve.

Nutrition Facts1 cup beef mixture with 1/2 cup rice: 363 calories, 13g fat (4g saturated fat), 71mg cholesterol,683mg sodium, 36g carbohydrate (7g sugars, 2g fiber), 26g protein. Diabetic Exchanges: 3lean meat, 2-1/2 starch, 1 fat.

Pork & Vegetable Spring Rolls

Ingredients● 2 cups thinly sliced romaine● 1-1/2 cups cubed cooked pork● 1 cup thinly sliced fresh spinach● 3/4 cup julienned carrot● 1/3 cup thinly sliced celery● 1/3 cup dried cherries, coarsely chopped● 1 tablespoon sesame oil● 12 round rice paper wrappers (8 inches)● 1/4 cup sliced almonds● 1/4 cup wasabi-coated green peas● Sesame ginger salad dressing

DirectionsStep 1In a large bowl, combine the first 6 ingredients. Drizzle with oil; toss to coat.Step 2Fill a large shallow dish partway with water. Dip a rice paper wrapper into water just until pliable,about 45 seconds (do not soften completely); allow excess water to drip off.Step 3Place wrapper on a flat surface. Layer salad mixture, almonds and peas across bottom third ofwrapper. Fold in both ends of wrapper; fold bottom side over filling, then roll up tightly. Place ona serving plate, seam side down. Repeat with remaining ingredients. Serve with dressing.

Nutrition Facts3 spring rolls (calculated without salad dressing): 255 calories, 12g fat (3g saturated fat), 48mgcholesterol, 91mg sodium, 19g carbohydrate (10g sugars, 3g fiber), 18g protein. DiabeticExchanges: 3 lean meat, 1 starch, 1 vegetable, 1 fat.

Pork with Sweet Potatoes

Ingredients● 1/2 cup all-purpose flour● 1/2 teaspoon salt● 1/4 teaspoon pepper● 1 pork tenderloin (about 1 pound)● 1 tablespoon canola oil● 2 medium sweet potatoes (about 1 pound), peeled and cubed● 1/2 cup dried cranberries● 1 can (14-1/2 ounces) reduced-sodium chicken broth● 1 tablespoon Dijon mustard● 1 medium apple, sliced● 4 green onions, chopped

DirectionsStep 1In a shallow bowl, mix flour, salt, and pepper. Cut tenderloin into 12 slices; pound each with ameat mallet to 1/4-in. thickness. Dip pork in flour mixture to coat both sides; shake off excess.Step 2

In a large skillet coated with cooking spray, heat oil over medium-high heat; brown pork inbatches. Remove from pan.Step 3Add sweet potatoes, cranberries, and broth to the same pan. Bring to a boil. Reduce heat;simmer, covered, 4-6 minutes or until potatoes are almost tender. Stir in mustard.Step 4Return pork to pan; add apple and green onions. Return to a boil. Reduce heat; simmer,covered, 4-6 minutes or until pork and sweet potatoes are tender.

Nutrition Facts3 slices pork with 1 cup potato mixture: 315 calories, 8g fat (2g saturated fat), 63mg cholesterol,513mg sodium, 36g carbohydrate (20g sugars, 4g fiber), 26g protein. Diabetic Exchanges: 3lean meat, 2-1/2 starch, 1/2 fat.

Egg Roll Noodle Bowl

Ingredients● 1 tablespoon sesame oil● 1/2 pound ground pork● 1 tablespoon soy sauce● 1 garlic clove, minced● 1 teaspoon ground ginger● 1/2 teaspoon salt

● 1/4 teaspoon ground turmeric● 1/4 teaspoon pepper● 6 cups shredded cabbage (about 1 small head)● 2 large carrots, shredded (about 2 cups)● 4 ounces rice noodles● 3 green onions, thinly sliced● Additional soy sauce, optional

DirectionsStep 1In a large cast-iron or other heavy skillets, heat oil over medium-high heat; cook and crumblepork until browned, 4-6 minutes. Stir in soy sauce, garlic and seasonings. Add cabbage andcarrots; cook until vegetables are tender, stirring occasionally, 4-6 minutes longer.Step 2Cook rice noodles according to package directions; drain and immediately add to pork mixture,tossing to combine. Sprinkle with green onions. If desired, serve with additional soy sauce.

Nutrition Facts1-1/2 cups: 302 calories, 12g fat (4g saturated fat), 38mg cholesterol, 652mg sodium, 33gcarbohydrate (2g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 2 medium-fat meat, 2vegetables, 1-1/2 starch, 1/2 fat.

Chapter 3Dinner

Turkey-Stuffed Bell PeppersIngredients

● 5 medium green, red or yellow peppers● 2 teaspoons olive oil● 1-1/4 pounds extra-lean ground turkey (99% lean)● 1 large onion, chopped● 1 garlic clove, minced● 2 teaspoons ground cumin● 1 teaspoon Italian seasoning● 1/2 teaspoon salt● 1/2 teaspoon pepper● 2 medium tomatoes, finely chopped● 1-3/4 cups shredded cheddar-flavored lactose-free or other cheese● 1-1/2 cups soft bread crumbs● 1/4 teaspoon paprika

DirectionsStep 1Preheat oven to 325°. Cut peppers lengthwise in half; remove seeds. Place in a 15x10x1-in. pancoated with cooking spray.Step 2In a large skillet, heat oil over medium-high heat. Cook and crumble turkey with onion, garlic,and seasonings over medium-high heat until meat is no longer pink 6-8 minutes. Cool slightly.Stir in tomatoes, cheese, and bread crumbs.Step 3Fill with turkey mixture. Sprinkle with paprika. Bake, uncovered until filling is heated through andpeppers are tender 20-25 minutes.

Nutrition Facts


2 stuffed pepper halves: 323 calories, 10g fat (0 saturated fat), 45mg cholesterol, 771mgsodium, 20g carbohydrate (6g sugars, 4g fiber), 40g protein. Diabetic Exchanges: 5 lean meat,2 vegetables, 1 starch, 1/2 fat.

Slow-Cooker Pork ChopsIngredients

● 1/2 cup all-purpose flour, divided● 1/2 teaspoon ground mustard● 1/2 teaspoon garlic-pepper blend● 1/4 teaspoon seasoned salt● 4 boneless pork loin chops (4 ounces each)● 2 tablespoons canola oil● 1 can (14-1/2 ounces) chicken broth

DirectionsStep 1In a shallow bowl, combine 1/4 cup flour, mustard, garlic pepper, and seasoned salt. Add porkchops, one at a time, and dredge to coat. In a large skillet, brown chops in oil on both sides.Step 2

Transfer to a 5-qt. slow cooker. Pour broth over chops. Cook, covered, on low for 2-3 hours oruntil meat is tender.Step 3Remove pork to a serving plate and keep warm. Whisk remaining flour into cooking juices untilsmooth; cook, covered, on high until gravy is thickened.

Nutrition Facts1 pork chop: 279 calories, 14g fat (3g saturated fat), 57mg cholesterol, 606mg sodium, 12gcarbohydrate (1g sugars, 0 fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1starch.

Sweet & Tangy Salmon with GreenBeans

Ingredients● 4 salmon fillets (6 ounces each)● 1 tablespoon butter● 2 tablespoons brown sugar

● 2 tablespoons reduced-sodium soy sauce● 2 tablespoons Dijon mustard● 1 tablespoon olive oil● 1/2 teaspoon pepper● 1/8 teaspoon salt● 1 pound fresh green beans, trimmed

DirectionsStep 1Preheat oven to 425°. Place fillets in a 15x10x1-in. baking pan coated with cooking spray. In asmall skillet, melt butter; stir in brown sugar, soy sauce, mustard, oil, pepper and salt. Brush halfof the mixture over salmon.Step 2Place green beans in a large bowl; drizzle with remaining brown sugar mixture and toss to coat.Arrange green beans around fillets. Roast until fish just begins to flake easily with a fork andgreen beans are crisp-tender, 14-16 minutes.

Nutrition Facts1 fillet with 3/4 cup green beans: 394 calories, 22g fat (5g saturated fat), 93mg cholesterol,661mg sodium, 17g carbohydrate (10g sugars, 4g fiber), 31g protein. Diabetic Exchanges: 5lean meat, 1-1/2 fat, 1 vegetable, 1/2 starch.

Spaghetti Squash Meatball Casserole

Ingredients● 1 medium spaghetti squash (about 4 pounds)● 1/2 teaspoon salt, divided● 1/2 teaspoon fennel seed● 1/4 teaspoon ground coriander● 1/4 teaspoon dried basil● 1/4 teaspoon dried oregano● 1 pound lean ground beef (90% lean)● 2 teaspoons olive oil● 1 medium onion, chopped● 1 garlic clove, minced● 2 cups chopped collard greens● 1 cup chopped fresh spinach● 1 cup reduced-fat ricotta cheese● 2 plum tomatoes, chopped● 1 cup pasta sauce● 1 cup shredded part-skim mozzarella cheese

DirectionsStep 1Cut the squash lengthwise in half; discard seeds. Place halves on a microwave-safe plate, cutside down. Microwave, uncovered, on high until tender, for 15-20 minutes. Cool slightly.Step 2Preheat oven to 350°. Mix 1/4 teaspoon salt with remaining seasonings; add to beef, mixinglightly but thoroughly. Shape into 1-1/2-in. balls. In a large skillet, brown meatballs over mediumheat; remove from pan.Step 3In the same pan, heat oil over medium heat; saute onion until tender, 3-4 minutes. Add garlic;cook and stir for 1 minute. Stir in collard greens, spinach, ricotta, and remaining salt; removefrom heat.Step 4Using a fork, separate strands of spaghetti squash; stir into greens mixture. Transfer to agreased 13x9-in. or 3-qt. baking dish. Top with the plum tomatoes, meatballs, sauce, andcheese. Bake, uncovered until meatballs are cooked through, 30-35 minutes.

Nutrition Facts1 serving: 362 calories, 16g fat (6g saturated fat), 69mg cholesterol, 618mg sodium, 32gcarbohydrate (7g sugars, 7g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1fat.

Pan-Roasted Chicken andVegetables

Ingredients● 2 pounds red potatoes (about 6 medium), cut into 3/4-inch pieces● 1 large onion, coarsely chopped● 2 tablespoons olive oil● 3 garlic cloves, minced● 1-1/4 teaspoons salt, divided● 1 teaspoon dried rosemary, crushed, divided● 3/4 teaspoon pepper, divided● 1/2 teaspoon paprika● 6 bone-in chicken thighs (about 2-1/4 pounds), skin removed● 6 cups fresh baby spinach (about 6 ounces)

DirectionsStep 1Preheat oven to 425°. In a large bowl, combine potatoes, onion, oil, garlic, 3/4 teaspoon salt, 1/2teaspoon rosemary and 1/2 teaspoon pepper; toss to coat. Transfer to a 15x10x1-in. baking pancoated with cooking spray.

Step 2In a small bowl, mix paprika and the remaining salt, rosemary and pepper. Sprinkle chicken withpaprika mixture; arrange over vegetables. Roast until a thermometer inserted in the chickenreads 170°-175° and vegetables are just tender, 35-40 minutes.Step 3Remove chicken to a serving platter; keep warm. Top vegetables with spinach. Roast untilvegetables are tender and spinach is wilted, 8-10 minutes longer. Stir vegetables to combine;serve with chicken.

Nutrition Facts1 chicken thigh with 1 cup vegetables: 357 calories, 14g fat (3g saturated fat), 87mg cholesterol,597mg sodium, 28g carbohydrate (3g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 4lean meat, 1-1/2 starch, 1 vegetable, 1 fat.

Skillet Pork Chops with Apples &Onion

Ingredients● 4 boneless pork loin chops (6 ounces each)● 3 medium apples, cut into wedges● 1 large onion, cut into thin wedges● 1/4 cup water● 1/3 cup balsamic vinaigrette● 1/2 teaspoon salt● 1/4 teaspoon pepper

DirectionsStep 1Place a large nonstick skillet over medium heat; brown pork chops on both sides, about 4minutes. Remove from pan.Step 2In the same skillet, combine apples, onion, and water. Place pork chops over apple mixture;drizzle chops with vinaigrette. Sprinkle with salt and pepper. Reduce heat; simmer, covered untila thermometer inserted in chops reads 145°, 3-5 minutes.

Nutrition Facts1 pork chop with 3/4 cup apple mixture: 360 calories, 15g fat (4g saturated fat), 82mgcholesterol, 545mg sodium, 22g carbohydrate (15g sugars, 3g fiber), 33g protein. DiabeticExchanges: 5 lean meat, 1 fruit, 1 fat.

Ginger Steak Fried RiceIngredients

● 2 large eggs, lightly beaten● 2 teaspoons olive oil● 1 beef top sirloin steak (3/4 pound), cut into thin strips● 4 tablespoons reduced-sodium soy sauce, divided● 1 package (12 ounces) broccoli coleslaw mix● 1 cup frozen peas● 2 tablespoons grated fresh ginger root● 3 garlic cloves, minced● 2 cups cooked brown rice● 4 green onions, sliced

DirectionsStep 1In a large nonstick skillet coated with cooking spray, cook and stir eggs over medium heat untilno liquid egg remains, breaking up eggs into small pieces. Remove from pan; wipe skillet cleanif necessary.Step 2In the same pan, heat oil over medium-high heat. Add beef; stir-fryStep 31-2 minutes or until no longer pink. Stir in 1 tablespoon soy sauce; remove from pan.Step 4Add coleslaw mix, peas, ginger, and garlic to the pan; cook and stir until coleslaw mix iscrisp-tender. Add rice and remaining soy sauce, tossing to combine rice with vegetable mixture;heat through. Stir in cooked eggs, beef, and green onions; heat through.

Nutrition Facts1-1/2 cups: 346 calories, 9 g fat (3 g saturated fat), 140 mg cholesterol, 732 mg sodium, 36 gcarbohydrate (5 g sugars, 6 g fiber), 29 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1vegetable, 1/2 fat.

Italian Hot DishIngredients

● 1-1/2 cups uncooked multigrain bow tie pasta (about 4 ounces)● 1 pound lean ground beef (90% lean)● 1 cup sliced fresh mushrooms, divided● 1/2 cup chopped onion● 1/2 cup chopped green pepper● 1 teaspoon dried oregano● 1/2 teaspoon garlic powder● 1/4 teaspoon onion powder● 1/8 teaspoon pepper● 1 can (15 ounces) tomato sauce● 1/2 cup shredded part-skim mozzarella cheese, divided● 2 tablespoons grated Parmesan cheese, divided

DirectionsStep 1Preheat oven to 350°. Cook pasta according to package directions for al dente; drain.Step 2Meanwhile, in a large skillet coated with cooking spray, cook and crumble beef with 1/2 cupmushrooms, onion and green pepper over medium-high heat until no longer pink, 5-7 minutes.Stir in seasonings and tomato sauce; bring to a boil. Reduce heat; simmer, covered, 15 minutes.

Step 3Place pasta in an 8-in. square baking dish coated with cooking spray. Top with meat sauce andremaining mushrooms. Sprinkle with 1/4 cup mozzarella cheese and 1 tablespoon Parmesancheese.Step 4Bake, covered, 35 minutes. Uncover; sprinkle with remaining cheeses. Bake until heatedthrough and cheese is melted, 5-10 minutes.

Nutrition Facts1 serving: 394 calories, 15g fat (6g saturated fat), 82mg cholesterol, 704mg sodium, 32gcarbohydrate (5g sugars, 5g fiber), 34g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2vegetables, 1/2 fat.

Ginger Salmon with Brown RiceIngredients

● 4 salmon fillets (6 ounces each)● 5 tablespoons reduced-fat sesame ginger salad dressing, divided● rice:● 1/3 cup shredded carrot● 4 green onions, chopped, divided● 1-1/2 cups instant brown rice● 1-1/2 cups water● 1/3 cup reduced-fat sesame ginger salad dressing

DirectionsStep 1Preheat oven to 400°. Place fillets on a foil-lined baking sheet; brush with 3 tablespoons saladdressing. Bake, uncovered, 10-12 minutes or until fish just begins to flake easily with a fork.Brush with remaining salad dressing.Step 2Meanwhile, place a large saucepan coated with cooking spray over medium heat. Add carrotand half of the green onion; cook and stir 2-3 minutes or until crisp-tender. Add rice and water;bring to a boil. Reduce heat; simmer, covered, 5 minutes.Step 3Remove from heat; stir in salad dressing. Let stand, covered, 5 minutes or until liquid isabsorbed and rice is tender. Fluff with a fork; serve with salmon. Sprinkle with remaining greenonions.

Nutrition Facts1 fillet with 1/2 cup rice mixture: 446 calories, 19g fat (3g saturated fat), 85mg cholesterol,605mg sodium, 34g carbohydrate (6g sugars, 2g fiber), 32g protein. Diabetic Exchanges: 5lean meat, 2 starch, 2 fat.

Italian Sausage Orzo

Ingredients● 8 cups water● 3 teaspoons reduced-sodium chicken bouillon granules● 1-1/2 cups uncooked whole wheat orzo pasta (about 8 ounces)● 1 package (19-1/2 ounces) Italian turkey sausage links, casings removed● 1/2 cup chopped sweet onion● 2 garlic cloves, minced● 3 plum tomatoes, chopped● 1/2 cup chopped roasted sweet red pepper● 1/8 teaspoon salt● 1/8 teaspoon pepper● 1/8 teaspoon crushed red pepper flakes● 1/3 cup chopped fresh basil● 1/4 cup grated Parmesan cheese

DirectionsStep 1In a large saucepan, bring water and bouillon to a boil. Stir in orzo; return to a boil. Cook until aldente, 8-10 minutes. Drain orzo, reserving 3/4 cup cooking liquid.Step 2In a large skillet coated with cooking spray, cook and crumble sausage with onion and garlicover medium heat until no longer pink, 6-8 minutes. Stir in tomatoes, roasted pepper, salt,pepper, pepper flakes and orzo. Heat through over medium-low heat; stir in the reservedcooking liquid to moisten if desired. Remove from heat; stir in basil and cheese.

Nutrition Facts1 cup: 265 calories, 7g fat (2g saturated fat), 37mg cholesterol, 623mg sodium, 32gcarbohydrate (2g sugars, 7g fiber), 16g protein. Diabetic Exchanges: 2 starch, 2 lean meat.

Chapter 4For The Sweet Tooth

Cream Cheese Swirl BrowniesIngredients

● 3 large eggs, room temperature, divided use● 6 tablespoons reduced-fat butter, softened● 1 cup sugar, divided● 3 teaspoons vanilla extract● 1/2 cup all-purpose flour● 1/4 cup baking cocoa● 1 package (8 ounces) reduced-fat cream cheese


DirectionsStep 1Preheat oven to 350°. Separate 2 eggs, putting each white in a separate bowl (discard yolks orsave for another use); set aside. In a small bowl, beat butter and 3/4 cup sugar until crumbly.Beat in remaining whole egg, 1 egg white and vanilla until well combined. Combine flour andcocoa; gradually add to egg mixture until blended. Pour into a 9-in. square baking pan coatedwith cooking spray; set aside.Step 2In a small bowl, beat cream cheese and remaining sugar until smooth. Beat in the second eggwhite. Drop by rounded tablespoonfuls over the batter; cut through batter with a knife to swirl.Step 3Bake 25-30 minutes or until set and edges pull away from sides of the pan. Cool on a wire rack.

Nutrition Facts1 brownie: 172 calories, 8g fat (5g saturated fat), 36mg cholesterol, 145mg sodium, 23gcarbohydrate (18g sugars, 0 fiber), 4g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.

Must-Have TiramisuIngredients

● 1/2 cup heavy whipping cream● 2 cups vanilla yogurt● 1 cup fat-free milk● 1/2 cup brewed espresso or strong coffee, cooled● 24 crisp ladyfinger cookies● Baking cocoa

● Fresh raspberries, optional

DirectionsStep 1In a small bowl, beat cream until stiff peaks form; fold in yogurt. Spread 1/2 cup cream mixtureonto the bottom of an 8-in. square dish.Step 2In a shallow dish, mix milk and espresso. Quickly dip 12 ladyfingers into the espresso mixture,allowing excess to drip off. Arrange in a dish in a single layer, breaking to fit as needed. Top withhalf of the remaining cream mixture; dust with cocoa. Repeat layers.Step 3Refrigerate, covered, at least 2 hours before serving. If desired, serve with raspberries.

Nutrition Facts1 piece: 177 calories, 6g fat (4g saturated fat), 41mg cholesterol, 80mg sodium, 25gcarbohydrate (18g sugars, 0 fiber), 6g protein. Diabetic Exchanges: 1 starch, 1/2 fat-free milk,1 fat.

Chocolate and RaspberryCheesecake

Ingredients● 3/4 cup graham cracker crumbs● 2 tablespoons butter, melted● 1 envelope unflavored gelatin● 1 cup cold water● 4 ounces semisweet chocolate, coarsely chopped● 4 packages (8 ounces each) fat-free cream cheese● Sugar substitute equivalent to 1 cup sugar● 1/2 cup sugar● 1/4 cup baking cocoa● 2 teaspoons vanilla extract● 2 cups fresh raspberries

DirectionsStep 1Preheat oven to 375°. Combine cracker crumbs and butter; press onto the bottom of a greased9-in. springform pan. Bake until lightly browned, 8-10 minutes. Cool in pan on a wire rack.Step 2For the filling, in a small saucepan, sprinkle gelatin over cold water; let stand for 1 minute. Heatover low heat, stirring until gelatin is completely dissolved. Add the semisweet chocolate; stiruntil melted.Step 3In a large bowl, beat the cream cheese, sugar substitute, and sugar until smooth. Gradually addthe chocolate mixture and the cocoa. Beat in vanilla. Pour onto crust; refrigerate until firm, 2-3hours.Step 4Arrange raspberries on top of cheesecake. Carefully run a knife around the edge of the pan toloosen.

Nutrition Facts1 piece: 237 calories, 7g fat (4g saturated fat), 14mg cholesterol, 576mg sodium, 27gcarbohydrate (17g sugars, 2g fiber), 14g protein. Diabetic exchanges: 2 starch, 1 lean meat, 1fat.

Pear TartIngredients

● 3 tablespoons butter, softened● 1/2 cup sugar● 3/4 teaspoon ground cinnamon● 3/4 cup all-purpose flour● 1/3 cup finely chopped walnuts● filling:● 1 package (8 ounces) reduced-fat cream cheese● 1/4 cup plus 1 tablespoon sugar, divided● 1 large egg, room temperature● 1 teaspoon vanilla extract● 1 can (15 ounces) reduced-sugar sliced pears, drained well and thinly sliced● 1/4 teaspoon ground cinnamon

Directions.Strep 1Preheat oven to 425°. Beat butter, sugar and cinnamon until crumbly. Beat in flour and walnuts.Press onto bottom and up sides of a 9-in. fluted tart pan with a removable bottom coated withcooking spray.Step 2

For the filling, beat cream cheese and 1/4 cup sugar until smooth. Beat in egg and vanilla.Spread into crust. Arrange pears over top. Mix cinnamon and remaining sugar; sprinkle overpears.Step 3Bake 10 minutes. Reduce oven setting to 350°; bake until filling is set, 15-20 minutes. Cool 1hour on a wire rack. Refrigerate at least 2 hours before serving.

Nutrition Facts1 piece: 199 calories, 9g fat (5g saturated fat), 36mg cholesterol, 112mg sodium, 25gcarbohydrate (18g sugars, 1g fiber), 4g protein. Diabetic Exchanges: 2 fat, 1-1/2 starch.

Frozen Berry & Yogurt SwirlsIngredients

● 10 plastic or paper cups (3 ounces each)● 2-3/4 cups fat-free honey Greek yogurt● 1 cup mixed fresh berries● 1/4 cup water● 2 tablespoons sugar● 10 wooden pop sticks

DirectionsStep 1Fill each cup with about 1/4 cup yogurt. Place berries, water and sugar in a food processor;pulse until berries are finely chopped. Spoon 1-1/2 tablespoons berry mixture into each cup. Stirgently with a pop stick to swirl.Step 2Top cups with foil; insert pop sticks through the foil. Freeze until firm.

Nutrition Facts1 pop: 60 calories, 0 fat (0 saturated fat), 0 cholesterol, 28mg sodium, 9g carbohydrate (8gsugars, 1g fiber), 6g protein. Diabetic Exchanges: 1 starch.

Strawberry Sorbet SensationIngredients

● 2 cups strawberry sorbet, softened if necessary● 1 cup cold fat-free milk● 1 package (1 ounce) sugar-free instant vanilla pudding mix● 1 carton (8 ounces) frozen reduced-fat whipped topping, thawed● Sliced fresh strawberries

DirectionsStep 1Line an 8x4-in. loaf pan with plastic wrap. Spread sorbet into the bottom of pan; place in freezer15 minutes.Step 2In a bowl, whisk milk and pudding mix for 2 minutes. Let stand until soft-set, about 2 minutes.Fold in whipped topping; spread over sorbet. Freeze, covered, 4 hours or overnight.Step 3Remove from freezer 10-15 minutes before serving. Invert dessert onto a serving plate; removeplastic wrap. Cut into slices. Serve with strawberries.

Nutrition Facts1 slice: 153 calories, 3g fat (3g saturated fat), 1mg cholesterol, 163mg sodium, 27gcarbohydrate (18g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 2 starch, 1/2 fat.

No-Bake Peanut Butter Treats

Ingredients● 1/3 cup chunky peanut butter● 1/4 cup honey● 1/2 teaspoon vanilla extract● 1/3 cup nonfat dry milk powder

● 1/3 cup quick-cooking oats● 2 tablespoons graham cracker crumbs

DirectionsStep 1In a small bowl, combine the peanut butter, honey and vanilla. Stir in the milk powder, oats andgraham cracker crumbs. Shape into 1-in. balls. Cover and refrigerate until serving.

Nutrition Facts1 each: 70 calories, 3g fat (1g saturated fat), 1mg cholesterol, 46mg sodium, 9g carbohydrate(6g sugars, 1g fiber), 3g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.

Fluffy Key Lime PieIngredients

● 1/4 cup boiling water● 1 package (0.3 ounce) sugar-free lime gelatin● 2 cartons (6 ounces each) Key lime yogurt● 1 carton (8 ounces) frozen fat-free whipped topping, thawed● 1 reduced-fat graham cracker crust (9 inches)

DirectionsStep 1In a large bowl, add boiling water to gelatin; stir for 2 minutes to completely dissolve. Whisk inyogurt. Fold in whipped topping. Pour into crust.Step 2Refrigerate, covered, until set, about 2 hours.

Nutrition Facts1 piece: 194 calories, 3g fat (1g saturated fat), 2mg cholesterol, 159mg sodium, 33gcarbohydrate (18g sugars, 0 fiber), 3g protein. Diabetic Exchanges: 2 starch, 1/2 fat.

Almond Espresso BarsIngredients

● 1/4 cup butter, softened● 1 cup packed brown sugar● 1/2 cup brewed espresso● 1 large egg● 1-1/2 cups self-rising flour● 1/2 teaspoon ground cinnamon● 3/4 cup chopped slivered almonds, toasted● glaze:● 1-1/2 cups confectioners' sugar● 3 tablespoons water

● 3/4 teaspoon almond extract● 1/4 cup slivered almonds, toasted

DirectionsStep 1In a large bowl, cream the butter, brown sugar and espresso until blended. Beat in egg.Combine flour and cinnamon; gradually add to creamed mixture and mix well. Stir in choppedalmonds.Step 2Spread into a greased 15x10x1-in. baking pan. Bake at 350° for 18-22 minutes or until lightlybrowned.Step 3In a small bowl, combine the confectioners' sugar, water and extract until smooth; spread overwarm bars. Sprinkle with slivered almonds. Cool on a wire rack. Cut into bars.

Nutrition Facts1 bar: 68 calories, 2g fat (1g saturated fat), 7mg cholesterol, 55mg sodium, 11g carbohydrate(8g sugars, 0 fiber), 1g protein. Diabetic Exchanges: 1 starch, 1/2 fat.


Chapter 5Fruits For Diabetics

Low GI and GL fruitsSome fruits have a GI of under 55 and a GL under 10, including.

● apples● avocados● bananas● berries● cherries● grapefruit● grapes● kiwi fruit● nectarines● orange● peaches● pears● plums● strawberries

Medium-GI fruits (GI of 56 to 69)A fruit with a GI of between 56 and 69 is considered to be a medium-GI food. All fruits listedbelow still have GL levels under 10.

● honeydew melon● figs● papayas● pineapples

High-GI fruitsFruits with a GI higher than 70 are high-GI and a GL of greater than 20 is high GL. While theseare safe to eat with diabetes, it is important to eat larger quantities of lower-GI fruits instead.

● dates (high GL)● watermelon (low GL)

There is so much good and bad information for diabetics that I can not put it all in one book,here I have compelled a small cookbook for you to enjoy and to experiment with the differentrecipes and ingredients so that you can come up with your own recipes as you go along.

Having diabetes is not an easy road but you can work with what you have and still enjoy thespoils of life, you just need to monitor yourself and be careful of what you eat and a lot of theseingredients can help reduce the effects of diabetes and maybe even cure it.

Below I will put some helpful information to help better your situation on diabetes and at times alot of people struggle with weight loss as well and information will be provided for that as well. Idid not include a salad section as I believe that people can improvise on that part themselves, Ihope that you all enjoy this cookbook.

I did not want to complicate the cookbook and confuse you all by putting in too many recipes askeeping it simple is best and here are just under 100 recipes that you can try and hopefully loveso that you can have better meals to eat at home or by friends and family.

In chapter 5 I put a list of ingredients of fruit that diabetics can eat and in that way you can makeyour own salad through that and experiment with, salads are not hard to make and can be verydiverse and with some of the fruits, you can add a starch and some meat if you like.

Click Here Below For Help With Diabetes:

Click Here Below For Help With Weight Loss:


https://tinyurl.com/vhe5e2jf

The Diabetic CookBook!!! Meals And Treats For All Types Of Occasions

Food

weight loss

fitness

nutrition

training