Diabetes Dips/Spreads/Salsas

Recipe Summary:

Preparation Time: 20 minutes

Number of Servings: 4

Cups of Fruits and Vegetables Per Person: 1

Ingredients:

12 tomatillos, husks removed, washed and finely chopped or 2 (12oz) cans tomatillos, drained and finely chopped
4 serrano chilies, finely chopped, seeded if desired
1 small white onion, finely chopped
1/4 cup chopped fresh cilantro
1 clove gralic, finely chopped
pinch of salt, optional
pinch of sugar, optional<?dd>

Recipe Summary:

Preparation Time: 2 hours

Number of Servings: 8

Cups of Fruits and Vegetables Per Person: 1

Ingredients:

cooking spray
12 oz shiitake, Portobello, or white mushrooms, coarsely chopped
1/2 cup onion, chopped
1/2 cup shallots, chopped
4 garlic cloves
1/4 cup vegetable stock
2 Tbsp fat free Parmesan cheese
2 tsp lemon juice

Recipe Summary:

Preparation Time: 2 hours, 15 minutes

Number of Servings: 8

Cups of Fruits and Vegetables Per Person: 1

Ingredients:

2 cans (15 oz) chickpeas, rinsed and drained
1/3 cup fat free yogurt
1/4 cup tahini (sesame seed paste)
3 garlic cloves
1/2 cup chopped sun-dried tomato
1 tsp dried oregano leaves
2 tsp lemon juice

Recipe Summary:

Preparation Time: 1 hour, 15 minutes

Number of Servings: 12

Cups of Fruits and Vegetables Per Person: 1

Ingredients:

1 can (15 oz), pinto beans, rinsed, drained
3/4 cup, onion, finely chopped
2 garlic cloves
1/2 jalapeno chili, seeds and veins discarded, minced
3 Tbsp, cilantro, finely chopped
1 large tomato, chopped
1/2 medium avocado, peeled, pitted, and chopped
baked tortilla chips

Recipe Summary:

Preparation Time: 10 minutes

Number of Servings: 4

Cups of Fruits and Vegetables Per Person: 1

Ingredients:

3 cloves garlic
1/4 cup plain low-fat yogurt
1 Tbsp fresh lemon juice
1 tsp olive oil
1/4 tsp salt
1/4 tsp paprika
1/8 tsp pepper
1 (19 oz) can chickpeas, drained

Recipe Summary:

Preparation Time: 20 minutes

Number of Servings: 4

Cups of Fruits and Vegetables Per Person: 1

Ingredients:

2 tomatoes, chopped
1/2 onion, chopped
3 jalapeno chilies, finely chopped, seeded if desired
1/4 cup chopped fresh cilantro
1/4 teaspoon salt
Juice of 1 lime

Recipe Summary:

Preparation Time: 25 minutes

Number of Servings: 8

Cups of Fruits and Vegetables Per Person: 1

Ingredients:

2 cups watermelon, chopped and seeded
1 cup fresh pineapple, chopped
1 cup onion, chopped
1/4 cup fresh cilantro, chopped
1/4 cup orange juice
1 Tbsp jerk seasoning

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Recipe Summary:

strong>Preparation Time: 25 minutes

Number of Servings: 4

Cups of Fruits and Vegetables Per Person: 1

Ingredients:

1/2 large ripe cantaloupe
3/4 finely diced cup red bell pepper
1/4 finely chopped cup cilantro
3 finely chopped Tbsp scallions
juice of 1 lime
pinch of salt and hot pepper flakes

Recipe Summary:

Preparation Time: 1 hour

Number of Servings: 8

Cups of Fruits and Vegetables Per Person: 0

Ingredients:

2 large eggplants (1 1/4 lbs)
2 level Tbsp tahini
4 cloves garlic, peeled and crushed with salt
3 Tbsp fresh lemon juice or more to taste
4 Tbsp cold water
1/4 tsp salt
Dash of freshly ground black pepper
1/2 tsp olive oil
1 cup chopped tomato
1/2 cup diced onion

Recipe Summary:

Preparation Time: 30 minutes

Number of Servings: 7

Cups of Fruits and Vegetables Per Person: 0

Ingredients:

1/2 medium avocado, seeded and peeled
1 cup low fat cottage cheese
3/4 cup plain, non-fat yogurt
1/2 cup sliced green onions
1/4 cup shredded carrots
1 Tbsp fresh lemon juice
1/4 cup non-fat mayonnaise
2 cups broccoli florets
1 cup cucumber slices
28 melba toast rounds