Diabetes Entrees

Planning a barbecue?

This is a good way to get vegetables into the meal plan. Serve with a mixed green salad and some whole wheat bread.

Ingredients - serves 8:

* 2 tablespoons olive oil
* 2 medium onions, chopped
* 4 garlic cloves, minced
* 2 stalks celery, diced
* 2 medium red/green peppers, cut into strips
* 1 cup chopped mushrooms
* 2 cups uncooked rice
* 1 3-lb chicken, cut into 8 pieces, skin removed
* 1 teaspoon salt (optional)
* 3 1/2 cups chicken broth, fat removed
* 4 cups water Saffron or Sazón, for color
* 3 medium tomatoes, chopped
* 1 cup frozen peas
* 1 cup frozen corn
* 1 cup frozen green beans
* Olives or capers for garnish, if desired

The fish can be served on top of the vegetables along with rice pilaf and garnished with parsley. Salmon or chicken breast can be used in place of red snapper.

Ingredients - serves 4:

* 2 tablespoons olive oil
* 1 medium onion, chopped
* 1/2 cup chopped red pepper
* 1/2 cup carrots, cut in strips
* 1 clove garlic, minced
* 1/2 cup dry white wine
* 3/4 lb. red snapper fillet
* 1 large tomato, chopped
* 2 tablespoons pitted ripe olives, chopped
* 2 tablespoons crumbled feta cheese or low-fat ricotta cheese

Recipe Summary:

Preparation Time: 30 minutes

Number of Servings: 6

Cups of Fruits and Vegetables Per Person: 1

Ingredients:

1/2 cup nonfat sour cream
1/4 cup fat-free mayonnaise
1/2 cup chopped fresh cilantro
1/2 package low sodium taco seasoning, divided
1 lb (4 total) cod or white fish fillets, cut into 1-inch pieces
1 Tbsp olive oil
2 Tbsp lemon juice
2 cups shredded red and green cabbage
2 cups diced tomato
12 6-inch warmed corn tortillas
Lime wedges for serving

Recipe Summary:

Preparation Time: 30 minutes

Number of Servings: 4

Cups of Fruits and Vegetables Per Person: 3

Ingredients:

1 tsp olive oil
1 medium onion, cut in wedges
2 cloves garlic, minced
2 tsp curry powder
1 can (14 oz) tomatoes
1 can (14 oz) no-salt added green beans, drained
4 potatoes (medium-sized), cooked and cut in chunks
2 cups cooked pork, cut in cubes or strips
1/3 cup seedless raisins

Recipe Summary:

Preparation Time: 1 hour, 45 minutes

Number of Servings: 6

Cups of Fruits and Vegetables Per Person: 3

Ingredients:

4 oz uncooked ziti pasta
nonstick cooking spray
2 medium onions, chopped
1 garlic clove, minced
2 medium carrots, finely chopped
1 green pepper, chopped
1 medium zucchini, chopped
1 16 oz can no added salt tomatoes, undrained
1 8oz can no added salt tomato sauce
1 tsp oregano
1 16oz can black beans, rinsed and drained
1 10 oz package frozen corn, thawed
2 Tbsp green chilies, chopped
8 oz fat free ricotta cheese
4 oz shredded low-fat Monterey Jack cheese

Recipe Summary:

Preparation Time: 30 minutes

Number of Servings: 2

Cups of Fruits and Vegetables Per Person: 1

Ingredients:

16 large shrimp, uncooked, deveined
3 large limes
2 cloves garlic, crushed and peeled
1/4 tsp black pepper
2 tsp olive oil
2 Tbsp fresh cilantro, cleaned and chopped
10 medium cherry tomatoes, rinsed and dried
10 small white-button mushrooms, wiped clean and stems removed

Recipe Summary:

Preparation Time: 30 minutes

Number of Servings: 4

Cups of Fruits and Vegetables Per Person: 2

Ingredients:

2 cups broccoli crowns (separate florets and slice stems 1/4-inch)
3/4 lb lean beef cut for stir fry
3 Tbsp water
1-1/2 Tbsp cornstarch
2 Tbsp vegetable oil
1 Tbsp unpeeled fresh ginger, minced
3/4 cup low sodium stir-fry sauce
1 red pepper, cut in 1-inch pieces
1/2 cup shiitake mushrooms, stemmed
1/2 cup snow peas, trimmed

Recipe Summary:

Preparation Time: 30 minutes

Number of Servings: 8

Cups of Fruits and Vegetables Per Person: 2

Ingredients:

1 lb extra lean ground beef
1/2 tsp garlic powder
2 cups low sodium tortilla chips
3/4 cup grated fat free cheddar cheese
2 cups lettuce, shredded
1 can (16 oz) stewed tomatoes
1 tsp sugar
3/4 tsp dried oregano
1/2 tsp Worcestershire sauce
1/4 tsp pepper
1/2 tsp hot sauce
1 can (16oz) corn niblets, drained
1 cup green bell pepper, chopped
1 cup yellow bell pepper, chopped
1 cup onion, chopped

Recipe Summary:

Preparation Time: 25 minutes

Number of Servings: 4

Cups of Fruits and Vegetables Per Person: 0

Ingredients:

1/2 cup vertically sliced onion
1 cup thinly sliced carrots (2 medium)
1 tsp vegetable oil
1 tsp dried basil, crushed
1 cup fresh or frozen Chinese pea pods
1 Tbsp water
1 Golden Delicious or Criterion apple (medium), cored and thinly sliced