top of page
This site was designed with the
.com
website builder. Create your website today.Start Now

Healthy Alternatives to Favorite Dishes

 

 

Basic Ground Turkey Mixture 

Servings= 6

 

Ingredients

  • 1 ½ lb lean ground turkey breast (7% fat or less)

  • 1 Tbsp. parsley flakes

  • 1 tsp onion powder

  • 1 tsp garlic powder

  • ½ tsp black pepper

  • ½ cup fine dry bread crumbs

  • 1 Tbsp. Worcestershire sauce

 

Directions

  • Thoroughly mix all the ingredients in a large bowl.

  • Divide the meat into six 4-oz portions and place in small freezer bags

  • Freeze Immediately. Use any refrigerated portions within 48 hours.

 

For 1 serving: Calories: 162 Total Fat: 1 g Total Carbohydrate: 8 g Protein: 28 g Sodium: 145 mg

 

Adapted from: Stanley K, Crawley CC. Quick and Easy Diabetic Recipes for One. Alexandria, Virginia: American Diabetes Association; 2007:152.

 

 

Spicy Chicken Breasts 

Servings= 1

 

Ingredients

  • 1 boneless chicken breast, halved

  • 1 tsp sesame oil

  • 2 tsp Dijon mustard

  • 1 Tbsp. low-fat sour cream

  • 2 Tbsp. chopped onion

  • ½ Tbsp. chopped garlic

  • ½ tsp paprika

  • Fresh ground pepper to taste

 

Directions

  • Preheat the oven to 375 degrees. Spray a small shallow baking dish with nonstick cooking spray and place the chicken in the baking dish.

  • Mix together the sesame oil, mustard, sour cream, onion, and garlic in a small bowl. Brush the sour cream mixture on both sides of each breast with a pastry brush.

  • Sprinkle the chicken with paprika and black pepper and bake for about 30 minutes.

  • To microwave, cover the baking dish loosely with plastic wrap. Microwave for 6 to 8 minutes on high, or until the juices run clear. Be sure to rotate the dish halfway through the cooking time for even cooking.

 

For 1 serving: Calories: 172 Total Fat: 6 g Total Carbohydrate: 2 g Protein: 27g Sodium: 141 mg  

 

Adapted from: Stanley K, Crawley CC. Quick and Easy Diabetic Recipes for One. Alexandria, Virginia: American Diabetes Association; 2007:152.

 

Stuffed Red Peppers 

Servings= 2

 

Ingredients

  • 3 oz lean ground turkey breast (7% fat or less)

  • ¼ cup cooked brown rice

  • 1 small tomato peeled, seeded, and chopped

  • 1 tsp Worcestershire sauce

  • ¼ tsp thyme

  • ½ tsp thyme

  • ½ tsp instant minced onion

  • 2 dashes hot pepper sauce

  • 1 large red bell pepper

  • ½ cup water

  • 1 Tbsp. dry grated bread crumbs

 

Directions

  • Preheat the oven to 350 degrees. Cook the turkey over medium heat in a small skillet. Drain the fat and continue cooking. Add the rice, tomato, Worcestershire sauce, thyme, minced onion. Cook for 5 minutes, stirring frequently.

  • Add the hot pepper sauce taste. Remove the skillet from heat and set aside.

  • Remove 1 inch from the top of the red bell pepper, along with the core and seeds. Rinse the pepper with water, drain, and place the pepper in the center of small baking dish.

  • Spoon the meat and rice mixture into the opening of the pepper. Add the water to the baking dish. Top the pepper with bread crumbs and bake for 20 to 25 minutes, or until the pepper is slightly soft.

 

For 1 serving: Calories: 235 Total Fat: 2 g Total Carbohydrate: 30 g Protein: 25 g Sodium: 159 mg

 

Adapted from: Stanley K, Crawley CC. Quick and Easy Diabetic Recipes for One. Alexandria, Virginia: American Diabetes Association; 2007:152.

 

Lemon-Herb Roast Chicken        

Servings= 3

 

Ingredients

  • Vegetable oil spray

  • ¾ tsp. Dried thyme

  • ¼ tsp. dried basil, crumbled

  • ¼ tsp. pepper

  • 1/8 tsp salt

  • 2 to 2 ½ -pound roasting chicken

  • 1 medium cloves garlic, minced

  • ½ bay leaf

  • ¼ medium onion

  • ¼ cup cooking white wine

 

Directions 

  • Preheat oven to 350°F. Spray roasting pan and rack with vegetable oil spray.

  • Combine thyme, basil, pepper, and salt.

  • Remove giblets and neck from chicken and save for other use or discard. Rinse chicken and pat dry with paper towels. Rub outside of chicken with herb mixture. Put chicken breast side up rack in roasting pan.

  • Put garlic, lemon, bay leaf, and onion in chicken, then pour in wine.

  • Lightly spray outside of chicken with vegetable oil spray.

  • Roast for about 20 minutes per pound, or until juices run clear when you pierce a thigh with a sharp skewer or a meat thermometer that registers 180°F when you pierce a thigh. Remove from oven let rest for 15 minutes before carving. Remove skin before serving chicken.

 

For 1 serving: Calories: 241 Total Fat: 9 g Total Carbohydrate: 1 g Protein: 34 g Sodium: 200 mg

 

Adapted from: Winston M, Bazzarre T, Ruehl JA, Moss JR, Williams AM, Huebotter M. The New American Heart Association Cookbook. 6th ed. New York, New York: American Heart Association; 1998:698.

 

 

Crispy Baked Chicken                 

Servings= 4

 

Ingredients

  • Vegetable oil spray

  • 1 cup fat-free milk

  • 1 cup cornflake crumbs (3 cups cornflakes)

  • 1 tsp. dried rosemary, crushed

  • ½ tsp pepper

  • 4 boneless, skinless chicken breast halves (about 4 ounces each) or 2 ½ - to 3- pound chicken, cut into serving pieces, skinned, all visible fat removed.

 

Directions

  • Preheat oven to 400°F. Line a 13 x 9 x 2-inch baking pan with aluminum foil; lightly spray foil with vegetable oil spray.

  • Pour milk into a shallow bowl. Combine corn-flake crumbs, rosemary, and pepper in another shallow bowl.

  • Rinse chicken and pat dry with paper towels. Dip chicken pieces into milk, then into crumb mixture. Allow to stand for 5 to 10 minutes so coating will adhere. Arrange chicken in baking pan so that pieces don’t touch.

  • Bake boneless breasts for 30 minutes, chicken pieces for 55 to 60 minutes, or until done and crumbs form a crisp “skin.”

 

For 1 serving: Calories: 245 Total Fat: 3 g Total Carbohydrate: 27 g Protein: 27 g Sodium: 376 mg

 

Adapted from: Winston M, Bazzarre T, Ruehl JA, Moss JR, Williams AM, Huebotter M. The New American Heart Association Cookbook. 6th ed. New York, New York: American Heart Association; 1998:698.

 

Personal Pizza 

Servings= 1

 

Ingredients

  • 1 6-inch pita bread

  • 1 tsp extra-virgin olive oil

  • 3 Tbsp. low-sodium tomato sauce

  • ½ tsp oregano

  • ¼ tsp thyme

  • ¼ tsp basil

  • ¼ onion powder

  • ¼ tsp garlic powder

  • 1 oz extra lean ham, sliced into strips

  • ¼ small onion, chopped

  • ¼ cup chopped fresh tomatoes

  • 1 tsp grated Parmesan cheese

        

Directions

  • Preheat the oven to 425 degrees. Place the pita bread on a flat baking sheet. Drizzle the olive over the bread.

  • Combine the tomato sauce, oregano, thyme, basil, onion powder, and garlic powder in a small cup or bowl and mix well. Spread the sauce over the pita bread.

  • Place the ham strips on the pita bread like the spokes of a wheel. Sprinkle the onions on top of the ham. Place the chopped tomatoes around the edge of the pita bread.

  • Sprinkle Parmesan cheese on the pizza and bake for 10-12 minutes, until the crust is golden-brown.  

         

For 1 serving: Calories: 295 Total Fat: 9 g Total Carbohydrate: 42 g Protein: 13 g Sodium: 740 mg 

 

Adapted from: Stanley K, Crawley CC. Quick and Easy Diabetic Recipes for One. Alexandria, Virginia: American Diabetes Association; 2007:152.

 

Cauliflower Pizza Crust 

Servings= 6

 

Ingredients

  • ½ head cauliflower, coarsely chopped

  • ½ cup shredded Italian cheese blend

  • ¼ cup chopped fresh parsley

  • 1 egg

  • 1 tsp chopped garlic

  • Salt and pepper to taste

 

Directions

  • Shred cauliflower by placing into a food processor, or chop into fine granules

  • Place in microwave for 1 minute, until soft.

  • Preheat oven to 450 degrees F. Line baking sheet with parchment paper

  • Stir in Italian cheese blend, parsley, egg, garlic, salt and pepper into cauliflower until evenly incorporated. Pour mixture onto baking sheet and press and shape into pizza crust.

  • Bake for 15 minutes or until lightly browned.

 

For 1 serving: Calories: 48 Total Fat: 2 g Total Carbohydrate: 6 g Protein: 3 g Sodium: 87 mg

 

Adapted from: Shircliff A. Cauliflower Pizza Crust. All Recipes Web site. http://allrecipes.com/recipe/cauliflower-pizza-crust/. Updated 2013. Accessed April 1st, 2015.

 

Barbecue Pulled Pork  

Servings= 4

 

Ingredients

  • 1 lb boneless pork tenderloin

  • ½ tsp pepper

  • ¼ tsp red pepper flakes

  • 1 Tbsp. canola oil

  • 1 cup diced onion

  • 2 cloves garlic, minced

  • ½ cup barbecue sauce

  • ¼ cup ketchup

  • ¼ cup water

  • 1 tsp vinegar

 

Directions

  • Heat the oven to 350°F. Sear the whole tenderloin on all sides in a hot, nonstick skillet. Remove from the heat and season with the pepper and red pepper flakes.

  • Cover the tenderloin with foil and bake for 25 minutes. Heat the oil in a medium saucepan and sauté the onion and garlic for 5 minutes

  • Add the barbecue sauce, ketchup, water, and vinegar. Simmer for 10 minutes. Shred the pork with two forks. Add the pulled pork to the sauce. Serve on buns.

 

For 1 serving: Calories: 230 Total Fat: 8 g Total Carbohydrate: 13 g Protein: 25 g Sodium: 482 mg    

 

Adapted from: Gaines FD, Weaver R. The New Soul Food Cookbook for People with Diabetes. Alexandria, Virginia: American Diabetes Association; 2006:177.

 

 

Supper in One Pot  

Servings= 4

 

Ingredients

  • 4 3-oz lean boneless pork chops

  • 1 10 ¾-oz can condensed tomato soup

  • ½ cup water

  • 2 tsp Worcestershire sauce

  • ¼ tsp salt

  • 3 medium potatoes, peeled, and quartered

  • 4 small carrots, split lengthwise and cut into 2-inch pieces

 

Directions

  • In a large nonstick skillet, brown the pork chops. Pour off any fat and add the remaining ingredients (omit the salt if you need to reduce total sodium).

  • Cover the chops and vegetables and cook over low heat for 30 – 45 minutes or until tender.

 

For 1 serving: Calories: 298 Total Fat: 7 g Total Carbohydrate: 39 g Protein: 19 g Sodium: 666 mg 

 

Adapted from: Gaines FD, Weaver R. The New Soul Food Cookbook for People with Diabetes. Alexandria, Virginia: American Diabetes Association; 2006:177.

 

 

Chicken Enchiladas 

Servings= 4

 

Ingredients

  • Vegetable oil spray

  • ¼  pound fresh broccoli, chopped (1 cup)

  • ¼  pound fresh mushrooms, sliced (2 ½ to 3 cups)

  • 9 5 ½ - or 6-inch corn tortillas

  • 1 cup finely chopped cooked chicken

  • ½ cup plain nonfat or low-fat yogurt

  • 1/8 cup chopped onion

  • 1 tbsp. snipped fresh dill weed or ¼ tsp dried, crumbled

  • ½ tbsp. snipped fresh parsley

  • ½ cup plain nonfat or low-fat yogurt

  • ½ tbsp. snipped fresh parsley

 

Directions

  • Preheat oven to 350°F. Lightly spray a 13 x 9 x 2-inch baking dish with vegetable oil spray.

  • Steam broccoli and mushroom until tender, 3 to 4 minutes. Set aside.

  • In a medium bowl, combine chicken, 1 cup yogurt, onion, dill weed, and 1 tablespoon parsley, stirring well. Add broccoli and mushroom and stir gently.

  • Put 3 tbsps. Chicken filling on each tortilla. Roll up and place seam side down in baking dish.

  • Spoon 1 cup yogurt over enchiladas and sprinkle and 1 tablespoon parsley. Cover dish with aluminum foil.

  • Bake for 20 minutes.

 

For 1 serving: Calories: 201 Total Fat: 4 g Total Carbohydrate: 30 g Protein: 14 g Sodium: 148 mg

 

Adapted from: Winston M, Bazzarre T, Ruehl JA, Moss JR, Williams AM, Huebotter M. The New American Heart Association Cookbook. 6th ed. New York, New York: American Heart Association; 1998:698.

 

Slow-Cooker White Chili        

Servings= 3

 

Ingredients

  • CHILI

  • ½ lb. skinless chicken thighs, all visible fat removed

  • ½ lb. low-sodium canned navy or Great Northern beans

  • 3 cups low-sodium chicken broth

  • 1 4-ounce cans chopped green chiles, drained and rinsed

  • ½ medium onion, chopped ( ½ cup )

  • 2 medium cloves garlic, minced

  • ½ fresh jalapeño, seeded (if desired) and minced

  • 1 tsp ground cumin

  • 1 tsp dried oregano

  • 1/8 ground clove

  • 1/8 tsp cayenne

  • Salsa

  • Nonfat or light sour cream (optional)

 

Directions

  • Rinse chicken and pat dry with paper towels.

  • Put beans in a slow cooker and add chicken and remaining chili ingredients. Cook on high for 10 hours, or until beans and chicken are tender.

  • Remove and discard bones from chicken; return chicken to chili.

  • To serve, ladle chili into bowls and top with salsa and sour cream.

 

For 1 serving: Calories: 370 Total Fat: 6 g Total Carbohydrate: 51 g Protein: 26 g Sodium: 312 mg

 

Adapted from: Winston M, Bazzarre T, Ruehl JA, Moss JR, Williams AM, Huebotter M. The New American Heart Association Cookbook. 6th ed. New York, New York: American Heart Association; 1998:698.

 

 

 

Southern Turkey Wraps     

Servings= 4

 

Ingredients

  • 3 ounces fat-free or light cream cheese, softened

  • 2 tbsps. commercial salsa

  • 2 tbsps. sliced green onion

  • 1 tsp Dijon mustard

  • 4 8-inch nonfat or low-fat flour tortillas

  • 1 1/3 cups shredded lettuce

  • 6 ounces very thinly sliced or finely, chopped roasted turkey breast, skin and all visible fat removed

  • ¼ cup shredded nonfat or reduced-fat Cheddar cheese

  • 4 strips red bell pepper, about ¼ inch wide

 

Directions

  • In a small bowl, combine cream cheese, salsa, green onion, and mustard, stirring well.

  • To assemble, spread 2 tbsps. Mixture over each tortilla. Layer 1/3 cup lettuce, one fourth of the turkey, 1 tbsp. Cheddar, and 1 red pepper strip over cream cheese mixture. Roll to enclose filling.

  • Wrap tightly in plastic wrap and refrigerate for several hours or until serving time. To serve as appetizers, cut each tortilla roll into fourth.

 

For 1 serving: Calories: 177 Total Fat: 1 g Total Carbohydrate: 20 g Protein: 22 g Sodium: 445 mg

 

Adapted from: Winston M, Bazzarre T, Ruehl JA, Moss JR, Williams AM, Huebotter M. The New American Heart Association Cookbook. 6th ed. New York, New York: American Heart Association; 1998:698.

 

Rice and Black Bean Mediterranean Delight 

Servings= 1

 

Ingredients

 

  • 1 cup red leaf lettuce, washed and torn

  • ¾ cooked long grain rice

  • ½ small cucumber, peeled and sliced

  • 2/3 cup canned black beans, drained and rinsed

  • ½ tsp ground cumin

  • 2 dashes hot pepper sauce  or ½ tsp juice from pickled jalapeno peppers

  • Fresh ground pepper to taste

  • 3 cherry tomatoes, chopped

  • 2 Tbsp chopped green onions

  • 1 Tbsp chopped fresh cilantro

  • 1 small lemon, halved

  • 1 Tbsp balsamic vinegar

 

Directions

  • Arrange the lettuce to cover a dinner plate. Spoon the cooked rice over to the lettuce to form a circle. Cut the cucumber slices in half and arrange them around the rice circle.

  • Combine the beans, cumin, hot sauce, and pepper in a small microwave-safe bowl. Cover and cook on medium for 60 to 90 seconds, or until the beans are hot.

  • Pour the bean mixture over the rice. Top with the tomatoes, green onions, and cilantro.

  • Squeeze half of the lemon over the entire plate. Slice the remaining lemon into half-circles and place them between the cucumber halves. Sprinkle with balsamic vinegar and serve.

 

For 1 serving: Calories: 349 Total Fat: 2 g Total Carbohydrate: 71 g Protein: 15 g Sodium: 165 mg 

 

Adapted from: Stanley K, Crawley CC. Quick and Easy Diabetic Recipes for One. Alexandria, Virginia: American Diabetes Association; 2007:152.

bottom of page