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Diabetes-friendly recipes

BBQ Chicken Pizza


Number of servings: 8

Ingredients

Cooking spray
1/2 pound boneless skinless chicken breast
1/4 tsp salt (optional)
1/4 tsp ground black pepper
1/4 c sugar-free apricot preserves
1/4 c barbeque sauce
1/2 tsp hot sauce
1 (12-inch) pre-packaged whole wheat Italian pizza crust
1/2 medium red onion, thinly sliced
1/2 c reduced-fat shredded Italian Style cheese
1/2 tsp dried oregano

Instructions

1. Preheat the oven to 375 degrees F.
2. Spray a baking sheet with cooking spray.
3. Season the chicken with salt (optional) and pepper on both sides.
4. Place the chicken on the prepared baking sheet and bake for 25 minutes or until the juices run clear.
5. Remove the chicken from the oven and chop into half-inch pieces.
6. In a small saucepan, combine the sugar-free apricot preserves, barbeque sauce, and hot sauce.
7. Bring to a boil. Spoon the sauce over the pizza crust.
8. Top the crust with cooked chicken, sliced onion, and cheese.
9. Sprinkle the cheese with the dried oregano.
10. Bake the pizza for 20-25 minutes or until the cheese is melted and bubbly.

Nutrition facts
Serving size: 1/8 of pizza

Amount per serving:

  • Calories 155
  • Carbohydrate 22g
  • Protein 11g
  • Fat 3.5g
  • Saturated Fat 1.4g
  • Sugar 4g
  • Dietary Fiber 3g
  • Cholesterol 20mg
  • Sodium 315mg
  • Potassium 190mg


Hearty Oatmeal Pancakes


Number of servings: 4

Ingredients

1 c Old fashioned oats
1/4 c All purpose flour
3/4 c Whole wheat flour
1 Tbs Splenda®
1 tsp Baking powder
1/2 tsp Baking soda
1/4 tsp Salt substitute
1 Omega-3 egg
2 c Low fat buttermilk
1 Tbs Canola oil
1/2 Tbs Vanilla extract

Instructions

1. In a bowl, combine the first seven ingredients.
2. In another bowl, combine the egg, buttermilk, oil and vanilla; mix well. Stir into the dry ingredients just until moistened.
3. Pour batter by 1/4 cupful onto a hot griddle that has been coated with nonstick cooking spray. Turn when bubbles form on top; cook until the second side is golden brown.
4. Serve with berries if desired.

Nutrition facts
Serving size: 3 – 4-inch pancakes (196g)
Servings per container: 4

Amount per serving:

  • Calories 310
  • Calories from Fat 70
  • Total Fat 8g
  • Saturated Fat 1.5g
  • Trans Fat 0g
  • Cholesterol 55mg
  • Sodium 430mg
  • Total Carbohydrate 46g
  • Dietary Fiber 5g
  • Sugars 7g


Quick and easy salmon patties


Number of servings: 2

Ingredients

1 6 oz can, no salt added pink salmon, drained and rinsed
1 Hard boiled Omega-3 egg, chopped
1 Tbs Whole wheat flour
2 Low sodium dill pickles, chopped
1 Tbs Mustard
1 tsp Original blend
Mrs. Dash®
1/4 tsp Ground black pepper
1/3 Onion, chopped

Instructions

1. Preheat oven to 425°.
2. Put salmon into a mixing bowl. Using a fork, break up the large pieces of salmon into smaller pieces.
3. Add remaining ingredients and mix thoroughly. The mixture should be slightly moist. Add more whole wheat flour if needed to absorb any liquid that may stand in bottom of bowl.
4. Form patties about 1/2-inch thick.
5. Bake for 20 minutes or until golden brown.

Nutrition facts:
Serving size: 3 oz patty (281g)
Servings per container: 2

Amount per serving:

  • Calories 330
  • Calories from Fat 160
  • Total Fat 17g
  • Saturated Fat 5g
  • Trans Fat 0g
  • Cholesterol 560mg
  • Sodium 510mg
  • Total Carbohydrate 7g
  • Dietary Fiber 1g
  • Sugars 2g
  • Protein 33g


Veggie Burritos


Number of servings: 4

Ingredients

2 tsp canola oil
3 large carrots, small dice
1 c broccoli, small dice
1 c cauliflower, small dice
1 (15-ounce) can black beans, rinsed and drained
1 Tbs chili powder
1 tsp cumin
1/4 tsp black pepper
1/2 tsp garlic powder
4 large low-carb whole wheat tortillas
8 Tbs reduced-fat shredded, cheddar cheese
1 c shredded lettuce
1 large tomato, diced
1/2 avocado, sliced (into 8 slices)

Instructions

1. Heat oil in sauté pan over medium high heat.
2. Add the carrots, broccoli, and cauliflower, and sauté for 5-7 minutes.
3. Add the beans, chili powder, cumin, pepper, and garlic powder, and stir to incorporate. 4. Cook for 5 more minutes.
5. Scoop 1/4 of the veggie mixture into a tortilla.
6. Top with 2 tablespoons of cheese, 1/4 cup lettuce, diced tomatoes, and 2 avocado slices.
7. Fold into a burrito. Repeat the procedure for the remaining 3 burritos.

Nutrition facts
Serving size: 1 burrito
Amount per serving:

  • Calories 305
  • Carbohydrate 46g
  • Protein 20g
  • Fat 12g
  • Saturated Fat 2.7g
  • Sugar 7g
  • Dietary Fiber 23g
  • Cholesterol 10mg
  • Sodium 575mg
  • Potassium 850mg

Source: American Diabetes Association



White Bean and Walnut Dip


Number of servings: 6

Ingredients

1 c Mushrooms, chopped
1/4 c White onion, chopped
1 tsp Minced garlic
1 15 oz can of Navy beans, drained and rinsed
1/2 c Toasted walnuts, finely chopped
1 Tbs Parsley, minced
1 Tbs Fresh basil, chopped
1Tbs Cooking wine
2 tsp Worcestershire sauce
1/4 tsp Hot pepper sauce

Instructions

1. Coat a large skillet with nonstick cooking spray. Place over medium heat until warm.
2. Add mushrooms, onions and garlic. Cook for 10 minutes, or until most of the liquid has evaporated.
3. Transfer to a food processor or blender.
4. Add the beans, walnuts, parsley, basil, cooking wine and Worcestershire sauce. Process until smooth.
5. Season with hot sauce. Add salt substitute and pepper to taste.
6. Transfer to a medium bowl.
7. Store tightly covered in the refrigerator for up to 2 days.

Nutrition facts
Serving size: 1/4 c (212g)
Servings per container: 6

Amount per serving:

  • Calories 160
  • Calories from Fat 60
  • Total Fat 7g
  • Saturated Fat 0g
  • Trans Fat 0g
  • Cholesterol 0mg
  • Sodium 360mg
  • Total Carbohydrate 18g
  • Dietary Fiber 5g
  • Sugars 1g
  • Protein 8g