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diabetic recipes

Grilled Tequila Shrimp with Spicy Black Beans
(Makes 4 servings)

1-pound (480 g) large shrimp
1 large clove garlic, minced
1/2-teaspoon (1.25 ml) salt (optional)
1/4-teaspoon (1.25 ml) cayenne pepper
1-tablespoon (15 ml) fresh lemon juice
1-tablespoon (15 ml) olive oil
2 tablespoons (30 ml) tequila or additional lemon juice
Spicy Black Beans:
1 roasted red bell pepper, brine packed, cut into 1 inch (2.5 cm) pieces
1 15-ounce (450 g) can black beans, drained, rinsed, and drained again
2 scallions, white part only, thinly sliced
2 tablespoons (30 ml) minced cilantro
2 tablespoons (30 ml) white wine vinegar
1-tablespoon (15 ml) olive oil
1/2-teaspoon (2.5 ml) chili oil
Lemon slices for garnish
Sprigs of fresh cilantro for garnish

Peel and devein shrimp, leaving tails in tact. Rinse and pat dry with paper towels. Lay the shrimp in a shallow non-reactive dish. Mix together the remaining shrimp ingredients and spread over the shrimp. Let stand at room temperature for at least 15 minutes or cover and refrigerate for up to hour. Light the grill or preheat the broiler. Meanwhile, combine the roasted pepper and black beans. Whisk the remaining ingredients except lemon slices and sprigs of cilantro. Pour over beans; toss again. Thread the shrimp onto 4 skewers and gill for 2 to 3 minutes per side. Arrange 1/4 of the bean mixture on each of 4 serving plates. Lay the shrimp skewer across the beans. Garnish with a lemon slice and sprig of cilantro. Per Serving: 194 calories (29% calories from fat), 19 g protein, 6 g total fat (0.8 g saturated fat), 15 g carbohydrate, 135 mg cholesterol, 396 mg sodium
Diabetic Exchanges: 2 1/2 lean meat, 1 carbohydrate (1 bead/starch)

diabetic recipes

Artichoke and Chili Pepper Dip
Source: Better Homes and Gardens
Prep: 20 minutes bake: 20 minutes

1 9-ounce package frozen artichoke hearts, thawed and finely chopped
1/2-cup plain fat-free yogurt
1/2 cup fat-free mayonnaise dressing or salad dressing
1/4 cup grated Parmesan or Romano cheese
2 tablespoons canned, diced green chili peppers, drained
1 teaspoon dried Italian seasoning, crushed
Nonstick cooking spray
Pita Crisps and/or vegetable dippers such as red sweet pepper wedges, baby carrots, and Celery sticks

Stir together artichoke hearts, yogurt, mayonnaise dressing or salad dressing, Parmesan or Romano cheese, chili peppers, and Italian seasoning in a medium bowl. Coat a 9-inch pie plate or an 8-inch round quiche dish with nonstick cooking spray. Spoon artichoke mixture into pie plate Bake in a 350 degree F. oven about 20 minutes or until heated through. Serve warm with Pita Crisps and/or sweet pepper wedges. Makes 36 (1-tablespoon) servings.
Make ahead tip: Prepare artichoke heart mixture; cover and chill up to 24 hours. Spread in prepared pie plate or quiche dish and bake as above.
Pita Crisps: Cut 6 pita bread rounds in half horizontally; cut each half into 6 wedges. Place pita wedges in a single layer on an un-greased baking sheet. Bake, uncovered, in a 350 degree F. oven for 10 to 12 minutes or until crisp. Makes 36 (two crisp) servings.
Make ahead tip: Place Pita Crisps in plastic bag; seal and store at room temperature up to 24 hours or freeze up to 2 weeks.

Nutritional Information
Nutritional facts per serving
Calories: 38, total fat: 0g, saturated fat: 0g, cholesterol: 1mg, sodium: 102mg, carbohydrate: 7g, fiber: 1g, protein: 2g, vitamin C: 1%, calcium: 3%, iron: 2%, starch: .5diabetic exchange

diabetic recipes

Spicy Szechwan Chicken
Source: The Art of Cooking for the Diabetic by Mary Abbott Hess, RD, MS and Katharine Middleton

1-pound boneless, skinless chicken breasts
4 teaspoons cornstarch, divided
1 egg white
2 tablespoons vegetable oil
3/4 cup thinly sliced, drained, canned bamboo shoots
1/4 cup diced, drained green chilies
1/2 cup shelled, roasted, skinned peanuts
1 clove garlic, minced fine
1-teaspoon sugar
2 tablespoons soy sauce
3 tablespoons dry sherry
1 teaspoon grated, peeled, fresh gingerroot
2 tablespoons finely chopped green onion

Cut chicken into 2 x 1/2-inch strips. Place in large pie plate. Sprinkle 2 teaspoons cornstarch over chicken and mix well to coat chicken. Add egg white and mix again. Heat oil in a 12-inch frying pan. Add chicken and bamboo shoots and stir-fry about 3 minutes (use a wooden spoon or wooden fork). Add chilies and peanuts; stir-fry for 2 minutes. Combine all remaining ingredients except green onion in a separate bowl with remaining 2 teaspoons cornstarch and add to the pan. Stir-fry and heat until sauce is thick and smooth and mixture is well blended. Add green onion. Stir-fry for 30 seconds to warm onions. Serve immediately. Makes 6 servings of 2/3 cup each.

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