Diabetic recipes from bhg.com

Southern Succotash

Source: Better Homes and Gardens
Makes 12 (1/2 cup) side-dish servings





Ingredients
1 10-ounce package frozen lima beans
1 quart boiling water
2-1/2 cups fresh French green beans (haricot verts) or green beans, trimmed
2 cups fresh or frozen yellow corn kernels
1 tablespoon butter
1/2 to 1 teaspoon cracked black pepper





Directions
1. In a covered large saucepan, cook lima beans in the boiling water for 10 minutes. Add green beans; cook for 5 minutes.
2. Add corn to beans; cook for 5 minutes more. Drain vegetables. Stir in butter and pepper; toss gently to mix. Transfer to a serving bowl. Serve warm. Makes 12 (1/2-cup) side-dish servings.

Nutrition facts per serving:
calories: 72
total fat: 1g
saturated fat: 1g
cholesterol: 3mg
sodium: 23mg
carbohydrate: 13g
fiber: 3g
protein: 3g
starch: 1 diabetic exchange

Black-Eyed Peas and Ham

Source: Better Homes and Gardens


Makes 6 (2/3 cup) main-dish or 8 (1/2 cup) side-dish servings

Ingredients
8 ounces dried black-eyed peas
4 cups water
2 cups water
2 ounces cooked, smoked lean ham, diced
1 medium onion, chopped
1/4 teaspoon salt
1 medium carrot, thinly sliced (optional)
1 fresh serrano chile pepper, seeded and thinly sliced (optional)
1 14-1/2-ounce can diced tomatoes, undrained





Directions
1. Rinse black-eyed peas with cold water. In a large saucepan, combine peas and the 4 cups water. Bring to boiling; reduce heat. Simmer for 2 minutes. Remove from heat. Cover and let stand for 1 hour. (Or, in a large saucepan, combine black-eyed peas and the 4 cups water. Cover and let soak in a cool place overnight.)
2. Drain and rinse peas; drain again. Return peas to saucepan. Stir in the 2 cups water, ham, onion, and salt. If desired, stir in carrot and serrano pepper. Bring to boiling; reduce heat to medium-low. Cover and simmer about 1 hour or until peas are tender.
3. Stir in undrained tomatoes. Bring to boiling; reduce heat. Simmer, uncovered, for 5 minutes (most of the liquid should be evaporated). Makes 6 (2/3-cup) main-dish or 8 (1/2-cup) side-dish servings.

Nutrition facts per serving:
calories: 164
total fat: 1g
saturated fat: 0g
cholesterol: 5mg
sodium: 345mg
carbohydrate: 27g
fiber: 4g
protein: 12g
starch: 1.5diabetic exchange
vegetables: .5diabetic exchange
very lean meat: 1diabetic exchange

Pecan Cranberry Salad

Source: Better Homes and Gardens




Makes 10 (1/3 cup) servings






Ingredients
1 12-ounce package fresh cranberries
1 cup water
1/2 cup sugar
1 4-serving-size package sugar-free low-calorie cranberry- or raspberry-flavored gelatin
1 15-1/4-ounce can crushed pineapple (juice pack)
1/3 cup coarsely chopped pecans, toasted





Directions
1. In a large saucepan, combine cranberries and the water. Bring to boiling; reduce heat. Simmer, uncovered, about 3 minutes or until berries pop.
2. Remove from heat. Add sugar and gelatin, stirring to dissolve. Stir in undrained pineapple. Transfer to a serving bowl. Cover and chill about 6 hours or until firm. To serve, sprinkle with pecans. Makes 10 (1/3-cup) servings.

Nutrition facts per serving:
calories: 106
total fat: 3g
saturated fat: 0g
cholesterol: 0mg
sodium: 27mg
carbohydrate: 20g
fiber: 2g
protein: 1g
fruit: .5diabetic exchange
other carb: 1diabetic exchange
fat: .5diabetic exchange

Herbed Corn Bread Dressing

Source: Better Homes and Gardens




Makes 8 (2/3 cup) side-dish servings






Ingredients
Nonstick cooking spray
2 stalks celery, sliced
3/4 cup chopped onion
2 cloves garlic, minced
2 tablespoons olive oil or cooking oil
4 cups crumbled corn bread
3 slices whole wheat bread, dried and crumbled
1/4 cup snipped fresh parsley
1-1/2 teaspoons dried sage, crushed, or 1 tablespoon finely snipped fresh sage
1 teaspoon dried thyme, crushed, or 2 teaspoons finely snipped fresh thyme
1/2 teaspoon dried marjoram, crushed, or 1 teaspoon finely snipped fresh marjoram
1/2 teaspoon ground black pepper
1/8 teaspoon salt
3/4 cup refrigerated or frozen egg product, thawed, or 3 eggs, beaten
1/2 to 3/4 cup reduced-sodium chicken broth





Directions
1. Preheat oven to 375 degree F. Lightly coat a 2-quart rectangular baking dish with nonstick cooking spray. In a large skillet, cook celery, onion, and garlic in hot oil about 10 minutes or until tender. In a very large bowl, combine corn bread and whole wheat bread.
2. Add the onion mixture, parsley, sage, thyme, marjoram, pepper, and salt to the bread mixture and mix well.
3. Add egg, tossing to coat. Add enough of the chicken broth to reach desired consistency. Spoon dressing into the prepared dish. Bake, uncovered, about 20 minutes or until hot in center (165 degree F). Makes 8 (2/3-cup) side-dish servings.

Nutrition facts per serving:
calories: 226
total fat: 8g
saturated fat: 1g
cholesterol: 18mg
sodium: 492mg
carbohydrate: 32g
fiber: 3g
protein: 7g
starch: 2diabetic exchange
fat: 1.5diabetic exchange

Apple-Pecan Upside-Down Cake

Source: Better Homes and Gardens

Makes 12 servings

Ingredients
1/4 cup butter
1/2 cup refrigerated or frozen egg product, thawed, or 2 eggs
Nonstick cooking spray
1 cup all-purpose flour
2 teaspoons ground cinnamon
1 teaspoon baking powder
1/4 teaspoon salt
1/2 cup packed brown sugar or brown sugar substitute equivalent to 1/2 cup brown sugar*
1/4 cup granulated sugar
1 teaspoon vanilla
1/2 cup coarsely ground toasted pecans
1/2 teaspoon finely shredded lemon peel
3 cups thinly sliced apples (such as Jonathan, Rome, or Golden Delicious) (about 1 pound)
12 thin apple slices (optional)
Frozen light whipped dessert topping, thawed (optional)

Will put directions and nutrition info next post.

Directions
1. Let butter and egg product stand at room temperature for 30 minutes. Meanwhile, line a 9x9x2-inch baking pan with foil. Coat foil with nonstick cooking spray; set aside. In a small bowl, stir together flour, cinnamon, baking powder, and salt; set aside.
2. Preheat oven to 350 degree F. In a medium bowl, beat butter with an electric mixer on medium to high speed for 30 seconds. Add brown sugar and granulated sugar, beating on medium speed until combined and scraping bowl as needed.** Beat on medium speed for 2 minutes more. Beat in egg and vanilla. Add flour mixture; beat until combined. Stir in pecans and lemon peel.
3. Arrange the 3 cups apples in prepared pan; spoon pecan mixture over apples and spread evenly (batter will be thick and may not cover all the apple pieces).
4. Bake 25 to 30 minutes or until a toothpick inserted near the center comes out clean. Cool in pan on a wire rack for 5 minutes. Invert onto a serving platter; carefully remove foil. Serve warm. If using the thin apple slices, cook 12 apple slices in a small amount of boiling water about 1 minute or just until tender; drain well and pat dry with paper towels. If desired, top individual servings of cake with the cooked thin apple slices and/or light whipped dessert topping. Makes 12 servings.

Here is the rest of the apple upside down cake one.

*Sugar Substitutes: Choose from Sweet 'N Low Brown or Sugar Twin Granulated Brown. Follow the package directions to use the amount of product equivalent to 1/2 cup brown sugar. If the brown sugar substitute does not blend into the butter mixture, let stand for 1 minute, then continue to beat.
** Test Kitchen Tip: If using thin apple slices for a garnish, cook the slices in a small amount of boiling water about 1 minute or until tender. Drain apple slices well and pat dry with paper towels.

Nutrition facts per serving:
calories: 176
total fat: 7g
saturated fat: 2g
cholesterol: 11mg
sodium: 121mg
carbohydrate: 26g
fiber: 2g
protein: 3g
fruit: .5diabetic exchange
other carb: 1.5diabetic exchange
fat: 1.5diabetic exchange

Cornish Game Hen with Roasted Root Vegetables

Source: Better Homes and Gardens




Makes 2 servings




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Ingredients
1 medium carrot, cut into large chunks
1 medium russet potato, cut into large chunks
1 medium parsnip or turnip, peeled and cut into large chunks
1 small onion, quartered
1 tablespoon olive oil
1 tablespoon balsamic vinegar
1 Cornish game hen or poussin (about 1-1/2 pounds)
2 cloves garlic, minced
2 teaspoons snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
1/4 teaspoon salt
1/8 teaspoon coarsely ground black pepper
Fresh rosemary or sage leaves (optional)
Pear-shaped cherry tomatoes (optional)


Rest next post

Directions
1. Preheat oven to 400 degree F. In a large bowl, combine carrot, potato, parsnip or turnip, and onion. Add oil and balsamic vinegar; toss to lightly coat. Spread in a 9x9x2-inch baking pan; cover with foil. Roast for 30 minutes. Reduce oven temperature to 375 degree F.
2. Meanwhile, gently separate the skin from the hen breast and tops of drumsticks by easing a paring knife or your fingers between the skin and the meat to make 2 pockets that extend all the way down to the neck cavity and over the drumsticks. In a small bowl, combine garlic, rosemary, salt, and pepper. Set aside 1 teaspoon of the fresh rosemary mixture (1/2 teaspoon if using dried rosemary). Rub remaining rosemary mixture under the skin onto the breast and drumsticks. Using 100 percent-cotton string, tie drumsticks to tail; tie wing tips to body. Sprinkle the reserved rosemary mixture on the skin. Uncover vegetables. Add hen to baking pan.
3. Roast hen and vegetables, uncovered, for 1 to 1-1/4 hours or until vegetables are tender and an instant-read thermometer inserted into the thigh of the hen registers 180 degree F (the thermometer should not touch the bone), stirring vegetables once or twice. Remove string. Cover with foil; let stand for 10 minutes before serving.
4. If desired, garnish with fresh rosemary or sage leaves and tomatoes. To serve hen, use kitchen shears or a long heavy knife to carefully cut hen in half lengthwise. Remove skin and discard. Serve with vegetables. Makes 2 servings.

Nutrition facts per serving:
calories: 345
total fat: 12g
saturated fat: 2g
cholesterol: 133mg
sodium: 399mg
carbohydrate: 27g
fiber: 5g
protein: 32g
starch: 1.5diabetic exchange
vegetables: 1diabetic exchange
lean meat: 3.5diabetic exchange

Yucatan-Style Turkey and Vegetable Soup

Source: Better Homes and Gardens
Makes 6 (1-2/3 cup) servings

Ingredients
1 medium onion, thinly sliced
3 or 4 cloves garlic
1 tablespoon cooking oil
2 canned chipotle chile peppers in adobo sauce, drained and chopped*
2 medium carrots, chopped
5 cups reduced-sodium chicken broth or turkey stock
2 cups coarsely chopped tomatoes
1/8 teaspoon salt
1 pound cooked turkey, cubed or shredded (about 3 cups)
2 small zucchini, chopped (2 cups)
2 tablespoons snipped fresh cilantro
1/3 cup crumbled queso fresco or feta cheese
1 avocado, halved, pitted, peeled, and chopped
1 lime, cut into wedges
6 fresh cilantro sprigs
Directions
1. In a dry medium skillet, combine onion slices and unpeeled garlic cloves; cook and stir for 3 to 5 minutes or until edges are brown. Chop onion; peel and slice garlic cloves.
2. In a 4-quart Dutch oven, heat oil over medium-high heat. Add chopped onion, sliced garlic, and chipotle peppers. Cook and stir for 3 minutes. Add carrots. Cook and stir for 3 minutes more.
3. Add broth, tomatoes, and salt. Bring to boiling; reduce heat. Cover and simmer for 10 minutes. Add turkey, zucchini, and snipped cilantro; cover and cook for 5 minutes more.
4. Serve with queso fresco, avocado, lime wedges, and cilantro sprigs. Makes 6 (1-2/3-cup) servings.
*Test Kitchen Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition facts per serving:
calories: 229
total fat: 8g
saturated fat: 2g
cholesterol: 65mg
sodium: 609mg
carbohydrate: 12g
fiber: 4g
protein: 27g
vegetables: 1.5diabetic exchange
very lean meat: 3.5diabetic exchange
fat: 1.5diabetic exchange

I have never seen a diabetic tamale recipe before and this looks like a good one. It will take at least two posts.

Pepper Pork Tamales

Source: Better Homes and Gardens

Makes 26 to 28 tamales

Ingredients
12 ounces boneless pork sirloin roast, cut into 2-inch chunks
1 medium onion, quartered
2 cloves garlic, sliced
1/2 teaspoon cracked black pepper
2 dried ancho or poblano chile peppers
1 dried New Mexico or pasilla chile pepper
26 to 28 dried corn husks (about 8 inches long and 7 to 8 inches wide at the top)
1 clove garlic
1/2 teaspoon salt
1/4 teaspoon cumin seeds, toasted*
4 cups Masa Harina (corn tortilla flour)
2 teaspoons baking powder
1/2 teaspoon salt
1/2 cup cooking oil

tamales continued
Directions
1. For filling: In a 4-quart Dutch oven, combine pork, onion quarters, sliced garlic, and cracked black pepper. Add enough water to cover (about 4 cups). Bring to boiling; reduce heat to medium-low. Cover and simmer for 1 to 1-1/4 hours or until meat is very tender. Remove meat from broth. Let meat and broth cool slightly. Remove and discard any fat from pork; shred pork. Strain broth and reserve 2-1/2 cups broth for the dough (save remaining broth for another use). Cover and chill meat and broth separately until ready to use.
2. Meanwhile, in a dry medium skillet, cook ancho and New Mexico peppers over medium heat for 4 to 5 minutes or until they have a toasted aroma, turning frequently. Let cool.
3. Wearing disposable plastic gloves or small plastic bags, remove and discard pepper stems, seeds, and ribs. Tear peppers into pieces and place in a bowl. Cover peppers with boiling water; let stand for 30 to 60 minutes to soften. Meanwhile, soak corn husks in hot water about 30 minutes or until soft.
4. Place a fine sieve over a bowl; pour softened peppers into sieve. Drain well; reserve peppers and liquid. In a blender, combine the soaked peppers, the 1 clove garlic, 1/2 teaspoon salt, and the cumin seeds. Add 1/2 cup of the pepper soaking liquid; cover and blend until nearly smooth.
5. Transfer blended pepper mixture to a medium saucepan. Bring to boiling; reduce heat. Simmer, uncovered, about 10 minutes or until reduced to 1/2 cup. Stir shredded pork into hot pepper mixture in saucepan.
6. For dough: In a large bowl, stir together Masa Harina, baking powder, and 1/2 teaspoon salt. Add cooking oil; beat with an electric mixer or a spoon until combined. Stir in enough of the strained pork broth to make a mixture that resembles a thick creamy paste. To prevent dough from drying out, cover with a damp paper towel while assembling tamales.

tamales continued
7. To assemble each tamale, drain a corn husk well; pat dry with paper towels. Starting about 1 inch from the top edge of the husk, spread about 2 tablespoons of the dough into a rectangle 3 inches wide and 4 inches long, spreading so one of the long sides is at the long edge of the husk. Spoon about 1 tablespoon of the pork filling down the center.
8. Fold the long edge of each husk over the filling so it overlaps dough slightly. Wrap husk around outside of filled dough. Tie ends with strips of corn husk or heavy kitchen string.
9. To steam tamales, in a very large Dutch oven, stand half of the tamales upright in a steamer basket. (Don¿t pack them in too tightly, but fill all the spaces.) Place at least 1-1/2 inches of water in the bottom. Bring to boiling. Cover Dutch oven. Reduce heat to medium. Steam for 30 to 35 minutes or until tamales easily pull away from corn husks and dough is spongy.Makes 26 to 28 tamales.
Make-Ahead Directions: Prepare tamales as directed. Cool slightly. Wrap tamales in plastic wrap. Store in an airtight container in the refrigerator for up to 2 days or in the freezer for up to 3 months. To reheat refrigerated or frozen tamales, steam them as directed above, allowing 8 to 10 minutes for refrigerated tamales or about 15 minutes for frozen tamales or until heated through. Tamales can also be reheated in the microwave still wrapped in the husks. Cook each refrigerated tamale on 100 percent power (high) about 1 minute or until heated through. Cook each frozen tamale on 70 percent power (medium-high) for 1-1/2 to 2 minutes or until heated through.

Nutrition facts per serving:
calories: 128
total fat: 6g
saturated fat: 1g
cholesterol: 8mg
sodium: 114mg
carbohydrate: 16g
fiber: 2g
protein: 5g
starch: 1diabetic exchange
very lean meat: .5diabetic exchange
fat: .5diabetic exchange

Cajun Pot Roast with Sweet Peppers

Source: Better Homes and Gardens
Makes 8 servings

Ingredients
1 2- to 2-1/2-pound boneless beef chuck (pot) roast
1 tablespoon salt-free Cajun seasoning
1/2 teaspoon bottled hot pepper sauce
1/8 teaspoon ground black pepper
1 14-1/2-ounce can low-sodium diced tomatoes
1 medium green sweet pepper, cut into strips
1 medium red sweet pepper, cut into strips
1 medium yellow sweet pepper, cut into strips
Cracked black pepper (optional)

Directions
1. Trim fat from meat. Sprinkle Cajun seasoning evenly over meat; rub in with your fingers. If necessary, cut meat to fit into a 3-1/2- or 4-quart slow cooker. Place meat in slow cooker. Add hot pepper sauce and the 1/8 teaspoon black pepper. Pour undrained tomatoes over meat in slow cooker.
2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours, adding pepper strips for the last 30 minutes of cooking.
3. Transfer meat to a cutting board. Slice meat and transfer to a serving platter. Drain vegetables, discarding cooking liquid. Serve meat with vegetables. If desired, sprinkle individual servings with cracked black pepper. Makes 8 servings.

Nutrition facts per serving:
calories: 174
total fat: 5g
saturated fat: 2g
cholesterol: 67mg
sodium: 86mg
carbohydrate: 6g
fiber: 2g
protein: 25g
vegetables: 1diabetic exchange
very lean meat: 3diabetic exchange
fat: 1diabetic exchange

So-Easy Pepper Steak

Source: Better Homes and Gardens

Makes 8 servings
Prep: 15 minutes
Cook: 10 to 12 hours (low) or 5 to 6 hours (high)

Ingredients
2 pounds boneless beef round steak, cut 3/4 to 1 inch thick
1/2 teaspoon salt
1/8 teaspoon ground black pepper
1 14-1/2-ounce can Cajun, Mexican, or Italian-style stewed tomatoes
1/3 cup tomato paste with Italian seasoning
1/2 teaspoon bottled hot pepper sauce
1 16-ounce package frozen pepper stir-fry vegetables (yellow, green, and red peppers with onion)
4 cups hot cooked whole wheat pasta (optional)
Directions
1. Trim fat from meat. Cut meat into serving-size pieces. Sprinkle lightly with salt and black pepper. Place meat in a 3-1/2- or 4-quart slow cooker. In a medium bowl combine undrained tomatoes, tomato paste, and hot pepper sauce. Pour over meat in cooker. Top with frozen vegetables.
2. Cover and cook on low-heat setting for 10 to 12 hours or on high-heat setting for 5 to 6 hours. If desired, serve with hot cooked pasta. Makes 8 servings.

Nutrition facts per serving:
calories: 196
total fat: 5g
saturated fat: 2g
monounsaturated fat: 2g
polyunsaturated fat: 0g
cholesterol: 54mg
sodium: 411mg
carbohydrate: 9g
total sugar: 3g
fiber: 1g
protein: 27g
vitamin C: 47%
calcium: 1%
iron: 15%