Recipes for Diabetics

Styled By: Willie S. Joyce

This site was created using recipes from the PDF {Tasty Recipes for people with Diabetes}. The Centers for Disease Control allows it's documents to be re-styled by the general public so they can reach a broader audience of folk affected by disease.

Spanish Omelet
Tortilla española

Styled By: Willie S. Joyce

This tasty dish provides a healthy array of vegetables and can be used for breakfast, brunch, or any meal! Serve with fresh fruit salad and a whole grain dinner roll.

• 5 small potatoes, peeled and sliced
• Vegetable cooking spray
• ½ medium onion, minced
• 1 small zucchini, sliced
• 1½ cups green/red peppers, sliced thin
• 5 medium mushrooms, sliced
• 3 whole eggs, beaten
• 5 egg whites, beaten
• Add Pepper and garlic salt with herbs, to taste
• Add 3 ounces shredded part-skim mozzarella cheese 1 Tbsp. low-fat parmesan cheese

• Preheat oven to 375 °F.
• Cook potatoes in boiling water until tender.
• In a nonstick pan, add vegetable spray and warm at medium heat.
• Add onion and sauté until brown.
• Add vegetables and sauté until tender but not brown.
• In a medium mixing bowl, slightly beat eggs and egg whites, pepper, garlic salt, and low-fat mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.
• In a 10-inch pie pan or ovenproof skillet, add vegetable spray and transfer potatoes and egg mixture to pan. Sprinkle with low-fat parmesan cheese and bake until firm and brown on top, about 20–30 minutes.
• Remove omelet from oven, cool for 10 minutes, and cut into five pieces.

Beef or Turkey Stew
Carne de res o de pavo guisada

Styled By: Willie S. Joyce

This dish goes nicely with a green leaf lettuce and cucumber salad and a dinner roll. Plantains or corn can be used in place of the potatoes.

• 1 pound lean beef or turkey breast, cut into cubes
• 2 Tbsp. whole wheat flour
• ¼ tsp. salt (optional)
• ¼ tsp. pepper
• ¼ tsp. cumin
• 1½ Tbsp. olive oil
• 2 cloves garlic, minced
• 2 medium onions, sliced
• 2 stalks celery, sliced
• 1 medium red/green bell pepper, sliced
• 1 medium tomato, finely minced
• 5 cups beef or turkey broth, fat removed
• 5 small potatoes, peeled and cubed
• 12 small carrots, cut into large chunks
• 1¼ cups green peas

• Preheat oven to 375 °F..
• Mix the whole wheat flour with salt, pepper, and cumin. Roll the beef or turkey cubes in the mixture. Shake off excess flour.
• In a large skillet, heat olive oil over medium-high heat. Add beef or turkey cubes and sauté until nicely brown, about 7–10 minutes.
• Place beef or turkey in an ovenproof casserole dish.
• Add minced garlic, onions, celery, and peppers to skillet and cook until vegetables are tender, about 5 minutes.
• Stir in tomato and broth. Bring to a boil and pour over turkey or beef in casserole dish. Cover dish tightly and bake for 1 hour at 375 °F. .
• Remove from oven and stir in potatoes, carrots, and peas. Bake for another 20–25 minutes or until tender.

Caribbean Red Snapper
Pargo rojo caribeño

Styled By: Willie S. Joyce

This fish can be served on top of vegetables along with whole grain rice and garnished with parsley. Salmon or chicken breast can be used in place of red snapper.

• 2 Tbsp. olive oil
• 1 medium onion, chopped
• ½ cup red pepper, chopped
• ½ cup carrots, cut into strips
• 1 clove garlic, minced
• ½ cup dry white wine
• ¾ pound red snapper fillet
• 1 large tomato, chopped
• 2 Tbsp. pitted ripe olives, chopped
• Tbsp. crumbled low-fat feta or low-fat ricotta cheese

• In a large skillet, heat olive oil over medium heat. Add onion, red pepper, carrots, and garlic. Sauté mixture for 10 minutes. Add wine and bring to boil. Push vegetables to one side of the pan.
• Arrange fillets in a single layer in center of skillet. Cover and cook for 5 minutes.
• Add tomato and olives. Top with cheese. Cover and cook for 3 minutes or until fish is firm but moist.
• Transfer fish to serving platter. Garnish with vegetables and pan juices.

Two Cheese Pizza
Pizza de dos quesos

Styled By: Willie S. Joyce

Serve your pizza with fresh fruit and a mixed green salad garnished with red beans to balance your meal.

• 2 Tbsp. whole wheat flour
• 1 can (10 ounces) refrigerated pizza crust Vegetable cooking spray
• 2 Tbsp. olive oil
• ½ cup low-fat ricotta cheese
• ½ tsp. dried basil
• 1 small onion, minced
• 2 cloves garlic, minced
• ¼ tsp. salt (optional)
• 4 ounces shredded part-skim mozzarella cheese
• 2 cups mushrooms, chopped
• 1 large red pepper, cut into strips

• Preheat oven to 425 °F.
• Spread whole wheat flour over working surface. Roll out dough with rolling pin to desired crust thickness.
• Coat cookie sheet with vegetable cooking spray. Transfer pizza crust to cookie sheet. Brush olive oil over crust.
• Mix low-fat ricotta cheese with dried basil, onion, garlic, and salt. Spread this mixture over crust.
• Sprinkle crust with part-skim mozzarella cheese. Top cheese with mushrooms and red pepper.
• Bake at 425 °F for 13–15 minutes or until cheese melts and crust is deep golden brown.
• Cut into 8 slices.

Rice with Chicken
Arroz con pollo

Styled By: Willie S. Joyce

This is a good way to get vegetables into the meal plan. Serve with a mixed green salad and some whole wheat bread.

• 2 Tbsp. olive oil
• 2 medium onions, chopped
• 6 cloves garlic, minced
• 2 stalks celery, diced
• 2 medium red/green peppers, cut into strips
• 1 cup mushrooms, chopped
• 2 cups uncooked whole grain rice
• 3 pounds boneless chicken breast, cut into bite-sized pieces, skin removed
• 1½ tsp. salt (optional)
• 2½ cups low-fat chicken broth
• 3 medium tomatoes, chopped
• 1 cup frozen peas
• 1 cup frozen corn
• 1 cup frozen green beans Olives or capers for garnish (optional)

• Heat olive oil over medium heat in a non-stick pot. Add onion, garlic, celery, red/green pepper, and mushrooms. Cook over medium heat, stirring often, for 3 minutes or until tender.
• Add whole grain rice and sauté for 2–3 minutes, stirring constantly to mix all ingredients.
• Add chicken, salt, chicken broth, To water, Saffron/Sazón and tomatoes. Bring water to a boil.
• Reduce heat to medium-low, cover, and let the casserole simmer until water is absorbed and rice is tender, about 20 minutes.
• Stir in peas, corn, and beans and cook for 8–10 minutes. When everything is hot, the casserole is ready to serve. Garnish with olives or capers, if desired.