Diabetes Recipes
Women's Health
Take Time To Care...
for yourself... for thoses who need you
This document was developed by FDA's Office of Women's Health (OWH), the National Association of Chain Drug Stores (NACDS), and the American Diabetes Association (ADA). The OWH, NACDS, and ADA thank all of the participating organizations that have assisted in its reproduction and distribution.
For more information:
1-800-342-2383
www.fda.gov/womens
www.diabetes.org
www.nacds.org
Chunky Apple Cake
1 c. all-purpose flour
½ tsp. ground nutmeg
½ tsp. ground cinnamon
¼ tsp. salt
3/4 c. granulated sugar
3 Tbsp. stick margarine, softened
1 egg
2 Tbsp. low-fat milk (1%)
2 large baking apples, cored and sliced (3 cups)
1 tsp. granulated sugar
½ tsp. ground cinnamon
Exchanges: 1 ½ carbohydrates
½ fat
1. Pre-heat the oven to 350 degrees. Spray an 8x8x2 baking pan with nonstick cooking spray.
2. In a medium bowl, whisk together the flour, nutmeg, cinnamon and salt.
3. In another medium bowl, with an electric mixer at medium speed, beat the sugar and the margarine together until fluffy (about 2 minutes). Beat in the egg and milk until smooth, about 1 minutes. Add the flour mixture to the margarine mixture in thirds, beating until smooth, (about 2 minutes). With a large spoon, stir in the apples until evenly distributed. Spread the batter in the prepared pan.
4. In a small bowl combine the sugar and cinnamon for the topping, then sprinkle evenly on the batter. Bake until brown and the sides start to pull away from the sides of the pan, approximately 40-45 minutes.
Grilled Shrimp with Pasta and Pineapple Salsa
2 15 oz. cans of pineapple chunks, packed in their own juice, drained
1 large red pepper, chopped
1 large red onion, chopped
1 jalapeno pepper, minced
½ c. orange juice
1/3 c. lime juice
1 ½ lb. large shrimp, peeled and deveined
6 cups cooked rotini pasta
Exchanges: 3½ starch
3 very lean meat
1. In a large bowl, combine all the salsa ingredients EXCEPT the shrimp and the pasta.
2. Prepare an outside grill with an oiled rack set 4 inches above the heat source. On a gas grill set the heat to high.
3. Grill the shrimp on each side for 2 minutes.
4. Toss the pasta with the salsa, arrange the shrimp on top and serve.
Oven Fried Chicken
3 lbs. whole fryer chicken, cut-up
1 c. skim milk
1 tsp. thyme
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. parsley flakes
1 tsp. paprika
1 tsp. black pepper
1 tsp. salt
1/8 tsp. red pepper flakes
1 c. flour
Exchanges: 1½ starch
4 lean meat
5½ fat
1. Pre-heat oven to 450 degrees. Skin chicken and place in the milk.
2. In a separate bowl, place all the seasonings into the flour and mix.
3. Dredge chicken parts into flour, making sure all pieces are well coated, place on pan sprayed with non-stick cooking spray. After placing chicken on pan, spray top of chicken with non-stick cooking spray.
4. Place in oven for 45 minutes until juices run clear.
Collard Greens
1 large bunch of collard greens (64 oz. cut and washed)
3 c. low-sodium chicken broth or homemade chicken stock without meat
2 medium onions, chopped
3 whole garlic cloves, crushed
1 tsp. red pepper flakes
1 tsp. black pepper
Exchanges: 2 vegetables
1. Wash and cut greens.
2. Mix greens in large stock pot together with the remaining ingredients.
3. Cook until tender. (Allow flavors to blend by preparing the dish early in the day. The longer it blends the better it tastes!)
Fresh Salsa
3 lg. tomatoes, peeled and diced
½ c. white onion, chopped fine
½ jalapeno pepper, chopped
1 Anaheim pepper, seeded and chopped
½ sweet red pepper, chopped
2 tbsp. cilantro, chopped
¼ tsp. salt
fresh juice from ½ lime
1 tsp. white wine vinegar
1 tbsp. water or tomato juice
Exchanges: 2 vegetables
1. Place tomatoes in a colander to reduce the tomato liquid while you prepare the rest of the ingredients. Place a bowl under the colander if you want to collect the tomato juice.
2. Put all ingredients in a glass, ceramic or stainless steel bowl. Mix well , let stand for 30 minutes.
3. Serve salsa with baked tortillas, with meats, or with other main dishes.
For more information about diabetes:
1-800-342-2383
www.fda.gov/womens
www.diabetes.org
www.nacds.org
