Diabetic Recipes – Main Dish
Source: Low-Carb Dieting for Dummies
Author : Katherine B. Chauncey, PhD, RD
Spicy Meatballs
Ingredients:
1 pound extra-lean ground beef
1 tbsp sugar or sugar-substitute equivalent
1/4 tsp ground cloves
1/4 tsp cinnamon
1 tsp salt
1/2 c chopped raisins
4-oz can diced green chilies
1 egg, beaten
1 tbsp dry sherry
Directions:
Preheat oven to 500 degrees. Combine all ingredients. Shape into tiny balls.
Arrange balls on ungreased, rimmed baking sheet. Bake for 12 to 15 minutes, turning occasionally. Serve with wood picks.
Makes 60 Meatballs.
Nutrients Per Serving:
17 Calories
5 Calories from Fat
1 g Fat
0 g Saturated Fat
2 g Carbohydrate
1 g Protein
5 mg Cholesterol
7 mg Sodium
0 g Dietary Fiber
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Onion-Lemon Fish
Ingredients:
2 medium onions, thinly sliced
1 large lemon, thinly sliced
1/2 c white wine
small bay leaf
1/2 tsp whole peppercorns
1 c water
1 1/2 lbs fish fillets
Directions:
Combine all the ingredients, except the fish fillets, in a large skillet and gently simmer for 10 minutes. Add the fish. Cover and continue to cook 10 minutes longer.
Makes 6 Servings.
Nutrients Per Serving:
102 Calories
11 Calories from Fat
1 g Fat
0 g Saturated Fat
3 g Carbohydrates
19 g Protein
53 mg Cholesterol
84 mg Sodium
1 g Dietary Fiber
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Cajun Shrimp
Ingredients:
3 green onions, minced
2 tbsp lemon juice
3/4 tsp garlic powder
2 tsp paprika
1/4 tsp salt
1/4 tsp black pepper
1/4 tsp cayenne pepper
1 tbsp olive oil
1 1/2 lbs medium shrimp, shelled with tails intact, deveined
lemon wedges (optional)
Directions:
Combine the onions, lemon juice, garlic, paprika, salt, black pepper, and cayenne peper in a 2-quart glass dish. Stir in the oil. Add the shrimp and turn to coat. Cover and refrigerate at least 15 minutes. Thread the shrimp onto metal or wooden skewers (if using woodend skewers, soak them in hot water for 30 minutes before use to prevent burning). Grill the shrimp over medium hot coals about 2 minutes per side until opaque. Serve immediately with lemon wedges. A quick variation is to use a bottled zesty cocktail sauce mixed with the olive oil as a marinade. Stir-fry shrimp in a skillet sprayed with nonstick cooking spray until the shrimp are opaque, just a couple of minutes.
Makes 4 Servings.
Nutrients Per Serving:
168 Calories
45 Calories from Fat
5 g Fat
1 g Saturated Fat
3 g Carbohydrate
28 g Protein
252 mg Cholesterol
437 mg Sodium
1 g Dietary Fiber
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Eggplant Casserole
Ingredients:
1 1/2 lbs extra-lean ground beef
1/2 tsp rosemary
1/2 tsp oregano
1/2 tsp basil
1 tsp salt
1/2 tsp pepper
1 eggplant
1 onion, thinly sliced
10 fresh mushrooms, sliced
16-oz container cottage cheese
3 eggs
1/2 lb reduced-fat monterey jack cheese, grated
Directions:
Preheat the oven to 400 degrees. Brown the meat until crumbly. Drain off any fat. Add the rosemary, oregano, basil, salt and pepper. Set aside. Spray a 13 x 9 x 2-inch casserole dish with cooking spray. Slice the eggplant 1/4-inch thick. Quarter the slices and arrange them on the bottom of the casserole dish. Top with the meat mixture. Place the onion slices on top of the meat. Add a layer of mushrooms. Beat the cottage cheese and eggs together. Spoon over the casserole. Sprinkle with grated cheese. Bake, uncovered, for 1 hour.
Makes 8 to 10 Servings.
Nutrients Per Serving:
241 Calories
118 from Fat
13 g Fat
7 g Saturated Fat
7 g Carbohydrates
25 g Protein
105 mg Cholesterol
666 mg Sodium
2 g Dietary Fiber
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Goulash Casserole
Ingredients:
vegetable cooking spray
1 lb ground beef eye of round
2 medium onions, chopped
1 green bell pepper, chopped
1 red bell pepper, chopped
2 cloves garlic, minced
1 tbsp flour
2 tsp paprika
1 tsp crushed caraway seeds
1/2 – 3/4 c water
1 can (14 oz) sauerkraut, rinsed, drained
1 large tomato, coarsely chopped
1 c fat-free sour cream
Salt and pepper, to taste
Minced parsley, as garnish
Directions:
Spray large skillet with cooking spray; heat over medium heat until hot. Add ground beef and cook until browned; add onions, bell peppers, and garlic and cook until tender, 8 to 10 minutes. Stir in flour, paprika, and caraway seeds; cook 1 to 2 minutes longer. Stir in water, sauerkraut, tomato, and sour cream; season to taste with salt and pepper. Spoon mixture into 11×7-inch baking dish or 2-quart casserole. Bake, covered, at 350 degrees until hot through, 20 to 30 minutes. Sprinkle with parsley before serving.
Makes 6 ( 1/3 Cup) Servings.
Dietary Exchanges: 2 Meat, 3 Vegetable
Nutrients Per Serving:
174 Calories
2.8 g Fat
18.1 g Carbohydrate
17.6 g Protein
36.6 mg Cholesterol
530 mg Sodium