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Healthy eating is an essential part of managing diabetes. Try one or all of the recipes below to start your path towards healthier eating.
COOKED GREENS
Ingredients
2 pounds fresh, tender greens
2 teaspoons corn oil
1/2 cup chopped onion
1 1/4 cups water
1 cube reduced-sodium chicken bouillon
1/4 teaspoon salt
1 teaspoon sugar
Dash Tabasco sauce
Instructions
- Remove stems and any yellowed leaves from greens, then rinse greens well and drain.
- Heat oil in a large pot over medium heat. Add onion and sauté until onion is tender.
- Add greens, water, and bouillon to the pot. Cover and bring to a boil. Reduce heat to low and simmer for 30 minutes or until greens are tender, stirring occasionally.
- Add salt, sugar, and Tabasco sauce. Toss well and simmer an additional 5 minutes. May be served with cider vinegar to bring out the best in the greens.
SWEET PEPPER, ONION AND TOMATO SALAD
Ingredients
1/2 cup cider vinegar
1 garlic clove, sliced
1 teaspoon sugar
1/4 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon ketchup
1 teaspoon Worcestershire sauce
2 teaspoons fresh lime juice
1 tablespoon extra virgin olive oil
3 tablespoons chopped cilantro
1 large bell pepper, any color, cut into thin rings
1 large onion, sliced into thin rings
2 large tomatoes, peeled, cut into 8 wedges
Instructions
- Combine all ingredients except pepper, onion, and tomato and mix well.
- Pour dressing over vegetables and stir. Cover and refrigerate for several hours or overnight, stirring occasionally.
OVEN-BARBECUED CHICKEN
Ingredients
1/4 cup white vinegar
¼ cup water
1 tablespoon corn oil
1/2 cup ketchup
3 tablespoons Worcestershire sauce
2 tablespoons finely diced onion
2 tablespoons brown sugar (light or dark)
1/8 teaspoon garlic powder
2 teaspoons dry mustard
1/4 teaspoon salt
1/8 teaspoon coarse ground black pepper
4, 6-ounce boneless, skinless chicken breasts
Cooking spray
Instructions
- Preheat oven to 350⁰ F. Combine all sauce ingredients in a small saucepan and simmer for 15 minutes over medium-low heat, stirring occasionally.
- Place chicken in a 9×13-inch baking dish coated with cooking spray. Cover chicken evenly with 1 cup barbecue sauce.
- Back for 20-25 minutes, baste with remaining sauce, and cook another 5-10 minutes (or until chicken is tender and no longer pink).
VEGETABLE PAELLA
Ingredients
1 tablespoon olive oil
1 medium green bell pepper, cut in 4 pieces
1/2 cup fresh green beans, cut in ½-inch pieces (or use frozen)
1 medium tomato, peeled and diced
1 cup short-grain rice
6 garlic cloves, crushed
1/2 teaspoon chopped fresh parsley
1/4 teaspoon ground annatto
1/2 teaspoon salt
2 cups water
1/2 cup canned lima beans, rinsed and drained
1/2 cup drained and chopped canned artichoke hearts
Instructions
- Heat oil in medium frying pan over medium heat. Sauté pepper and green beans for 2 minutes.
- Add remaining ingredients except lima beans and artichoke hearts and bring to a boil. Cover, reduce heat, and simmer 20 minutes.
- Add lima beans and artichokes, stir, cover, and cook 5 more minutes.
VEGETABLE SOUP
Ingredients
½ lb ground chuck (this is a cut of beef)
7 cups peeled, chopped fresh tomatoes or 2, 28-oz. cans no salt added diced tomatoes
4 cups water
1, 14.5-oz can no salt added cut green beans, drained and rinsed
1, 15-oz can no salt added peas, drained and rinsed
1, 15.25-oz can no salt added corn, drained and rinsed
2 medium carrots (3 oz each), peeled and chopped
3 medium potatoes (5 oz each), peeled and diced
1 medium onion (5 oz), diced
1/4 cup dry rice
1/8 teaspoon ground black pepper
1/8 teaspoon red pepper flakes
1/2 teaspoon salt
1/2 teaspoon garlic powder
Instructions
- Place ground chuck in a 2-gallon stockpot and brown over medium heat. Remove meat and drain it well. Wipe drippings from pot.
- Return meat to stockpot, then add tomatoes and water. Bring to a simmer and cook, covered, until tomatoes are soft and a juicy broth is created, about 20 minutes.
- Add remaining ingredients, cover, and continue cooking 60 additional minutes to allow flavors to blend.
MANGO AND TOMATO SALSA
Ingredients
1/2 – 1 chopped jalapeno
1 cup chopped tomatoes
1 cup chopped mango
1/4 cup chopped white onion
1/2 cup cilantro, chopped
1 teaspoon olive oil
1 teaspoon lime juice
Instructions
- Determine how much jalapeno you want to use. If you prefer to remove the seeds, do so carefully. Avoid touching eyes and nose.
- Mix all ingredients.
- Serve with warm corn tortillas or grilled meats.
