Healthy Diabetic Recipes

Diabetic Healthy Main Dish-Veggie

Swedish Cabbage Rolls

1 egg
1/4 teaspoon salt
pepper (as desired)
1 teaspoon Worcestershire sauce
1/4 cup chopped onion
1/3 cup skim milk
1 pound extra-lean ground beef
3/4 cup cooked rice
6 large cabbage leaves
1 cup low-sodium tomato juice
1 tablespoon lemon juice
1 tablespoon brown sugar

Combine egg, salt, pepper, Worcestershire sauce, onion, milk and mix well. Add ground beef and cooked rice, beat together with a fork. Immerse cabbage leaves in boiling water for 3 minutes or just until limp. Drain. Place 1/2 cup meat mixture on each cabbage leaf, fold in sides and roll ends over meat. Place rolls in a baking dish. Blend tomato juice, brown sugar, and lemon juice. Pour over cabbage rolls. Bake at 350 degrees for 1 hour.. Makes 6 servings.

Nutritional Information (1 serving):
Calories: 214
Carbohydrates: 12 grams
Protein: 19 grams
Fat: 10 grams
Saturated fat: 4 grams
Cholesterol: 88 mg
Fiber: 2 grams
Sodium: 171 mg
Potassium: 415 mg
Calcium: 36 mg
Exchanges: 2 medium-fat meat, 1 starch

Vegetable Linguine

1 1/4 cup chopped onion
1/2 cup chopped celery
1/2 cup chopped green pepper
2 cloves garlic, minced
1 tablespoon olive oil
1 tablespoon dried basil
1 16-ounce can tomatoes
1 15-ounce can low-sodium tomato sauce
2 teaspoons sugar
1/4 teaspoon crushed red pepper flakes
1/2 teaspoon oregano
1/8 teaspoon black pepper
8 ounces linguine

In a large sauce pan, sauté onion, celery, green pepper and garlic in olive oil until the vegetables are tender. Add all the ingredients except the linguine. Heat and simmer sauce for 30 to 40 minutes. Cook the linguine according to the package directions. Drain. Spoon the sauce over the cooked linguine. Serve immediately. Makes 6 servings.

Nutritional Information (1 serving):
Calories: 233
Carbohydrate: 45 grams
Protein: 8 grams
Fat: 4 grams
Saturated Fat: 1 gram
Cholesterol: 0 mg
Fiber: 4 grams
Sodium: 161 mg
Potassium: 608 mg
Calcium: 68 mg
Exchanges: 2 1/2 starch, 1 vegetable, 1/2 fat

Vegetable Lasagna

9 cooked lasagna noodles
2 cups sliced fresh mushrooms
1 cup chopped onion
1 tablespoon cooking oil
1 15-oz can low-sodium tomato sauce
1 6-oz can low-sodium tomato paste
1 teaspoon dried oregano
1 teaspoon dried basil
2 cups low fat cottage cheese
1 cup shredded low fat Monterey Jack cheese
1 10-oz package of frozen chopped spinach, thawed and well drained

In a sauce pan, cook mushrooms and onions in oil until tender. Stir in tomato sauce, tomato paste, oregano, and basil. In a mixing bowl, stir together cottage cheese and 1/2 cup of Monterey Jack cheese. Oil a 3-quart rectangular baking dish. In the baking dish layer 3 lasagna noodles, 1/3 of the cottage cheese mixture, 1/3 of the spinach, 1/3 of the tomato mixture; repeat layers twice. Sprinkle the reserved Monterey Jack cheese on top. Bake uncovered in a 375 degree oven for 30 minutes or until heated through. Let stand 10 minutes before serving. Makes 8 servings.

Nutritional Information (1 serving):
Calories: 253
Carbohydrate: 32 grams
Protein: 17 grams
Fat: 8 grams
Saturated Fat: 3 grams
Cholesterol: 15 mg
Fiber: 4 grams
Sodium: 364 mg
Potassium: 686 mg
Calcium: 223 mg
Exchanges: 2 starch, 1/2 fat, 1 1/2 lean meat