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Diabetic Recipe - Main Dish

Source: Diabetic Cooking, January/February 2008

Tangy Beef Stroganoff


6 oz yolk-free, whole wheat wide egg noodles
Nonstick cooking spray
8 oz well-trimmed, boneless beef top sirloin steak, cut into 1/4-inch strips
1/4 tsp black pepper
8 oz cremini or button mushrooms
2 tbsp all-purpose flour
1 c reduced-sodium beef broth
1 tbsp Worcestershire sauce
1/2 c light sour cream, room temperature
2 tbsp chopped fresh parsley


Cook noodles according to package directions, omitting salt. Meanwhile, heat large nonstick skillet over medium-high heat until hot; coat with nonstick cooking spray. Add steak strips and pepper to skillet; cook and stir 2 minutes or just until no longer pink. Set aside. Add mushrooms to same skillet; cook and stir 3 minutes. Add flour; cook and stir 30 seconds. Add broth and Worcestershire sauce. Bring to a simmer. Simmer, stirring occasionally, until sauce thickens and mushrooms are tender, 2 to 3 minutes. Remove from heat about 1 minute; stir in sour cream. Drain noodles; transfer to serving plates. Top with steak mixture and parsley.

Makes 4 Servings.

Dietary Exchanges: 2 1/2 Starch, 2 Meat

Nutrients Per Serving:
307 Calories
6 g Total Fat
3 g Saturated Fat
22 g Protein
40 g Carbohydrate
32 mg Cholesterol
3 g Fiber
278 mg Sodium


Tuna Noodle Casserole


Nonstick cooking spray
8 oz yolk-free, whole wheat wide egg noodles
1/2 c finely chopped onion
1 can (10 oz) condensed, reduced-fat cream of mushroom soup
1/2 c light sour cream
1/2 c low-fat milk
1/8 tsp ground red pepper
12 oz white tuna packed in water, drained and broken into chunks
1 1/2 c frozen baby peas
1 slice whole wheat or multigrain bread
1/2 tsp paprika


Preheat over to 350 degrees F. Spray 2 1/2-quart casserole with nonstick cooking spray; set aside. Cook noodles in large saucepan according to package directions, omitting salt. Meanwhile, coat large skillet with nonstick cooking spray. Add onion; cook over medium heat until tender, 4 to 5 minutes. Stir in soup, sour cream, milk, and red pepper until well blended. Remove from heat. Drain noodles; return to saucepan. Add soup mixture, tuna and peas. Toss well; transfer mixture to prepared casserole. To prepare fresh bread crumbs, tear bread into pieces; place in bowl of food processor. Process until finely minced. Sprinkle evenly over casserole; top with paprika. Spray top of casserole with cooking spray. Bake 30 to 35 minutes or until heated through.

Makes 6 (1 1/4-cup) Servings.

Dietary Exchanges: 2 Starch, 2 Meat

Nutrients Per Serving:
315 Calories
5 g Total Fat
2 g Saturated Fat
23 g Protein
41 g Carbohydrate
31 mg Cholesterol
4 g Fiber
502 mg Sodium


Light and Creamy Mac and Cheese


8 oz (2 cups) multigrain or whole wheat elbow macaroni, uncooked
1 tbsp olive oil
3 cloves garlic, minced
1 tbsp all-purpose flour
1 can (12 oz) evaporated skim milk
1 tsp salt (optional)
1 tsp dry mustard
1/8 tsp ground red pepper
1 1/2 c shredded low-fat, sharp Cheddar cheese


Cook macaroni according to package directions, omitting salt and fat. Meanwhile, heat oil in large saucepan over medium heat. Add garlic; cook about 1 minute or until fragrant and beginning to brown. Add flour; whisk to blend. Gradually stir in milk, whisking constantly. Whisk in salt, if desired, mustard and red pepper. Bring to a boil, whisking frequently. Reduce heat; simmer 3 minutes, whisking occasionally. Drain macaroni; add to saucepan and toss with milk mixture. Remove from heat; stir in cheese. Serve immediately.

Makes 6 Servings.

Dietary Exchanges: 2 Starch, 2 Meat

Nutrients Per Serving:
267 Calories
5 g Total Fat
2 g Saturated Fat
20 g Protein
35 g Carbohydrate
9 mg Cholesterol
3 g Fiber
293 mg Sodium


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*Many of the statements on this web site have not been evaluated by the Food and Drug Administration or other government, research or academic body; any that were are so marked. This information is not intended to diagnose, treat, cure or prevent diabetes or any disease. Information on this site is provided for informational purposes and is not meant to substitute for the advice provided by your own physician or other medical professional. Not intended to diagnose or prescribe for medical or psychological conditions nor to claim to prevent, treat, mitigate or cure such conditions. You should not use the information contained herein for diagnosing or treating a health problem or disease, or prescribing any medication. Any products advertised are from third parties. You should read carefully all product packaging. You should consult with a healthcare professional before starting any diet, exercise or supplementation program. Do not discontinue the use of prescription medication without the approval of your physician.

**Results not typical; your results may vary.

***Recipes provided usually include nutritional information and diabetic exchanges. Not all recipes are appropriate for all people. Please make sure a recipe is appropriate for your meal plan and pay careful attention to serving sizes. User is solely responsible for their use of any content provided.