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Diabetic Friendly Recipes

Turkey Burger

1 pound ground turkey
½ Tbs. garlic powder
½ Tbs. onion powder
2 tsp. Worcestershire sauce (lite or low sodium)
1 tsp. Soy sauce (lite or low sodium)
Salt and pepper to taste

Directions:

Mix all ingredients. Makes 5 burgers. Grill 10-15 minutes and flip once.

Nutrition Analysis per serving:

Calories 171, Fat 9 g, Cholesterol 90 mg, Sodium 158 mg, Protein 20 g.

 

Italian Vegetable Soup

  • 1 large onion or 2 tbsp onion flakes
  • 2 cans diced tomatoes
  • 1 tbsp Italian seasoning
  • 1-1½ cups cabbage slaw mix
  • 2 cans navy beans, drained
  • 1 teaspoon celery seed or 2-3 ribs celery, diced
  • 3 cans low-sodium chicken broth

Directions:

Mix all ingredients in 4 quart sauce pan. Simmer 20-30 minutes. Add salt and pepper to taste.

Yield

6 1½ cup servings

Nutrition Analysis per serving:

172 calories, 11 grams protein, 29 grams carbohydrate, 7 grams fiber, 2 grams fat, <1 gram saturated fat, 7 grams cholesterol, 478 grams sodium

Fruit Trifle

  • 1 Angel food cake
  • 6 cups frozen or fresh fruit (without sugar), sprinkle with artificial sweetener for desired sweetness
  • 1 package (4-serving size) fat-free, sugar-free vanilla instant pudding mix (dry)
  • 1 ½ cups fat-free milk
  • 1 cup light sour cream

Directions:

Combine vanilla pudding with fat-free milk and sour cream and beat until thick, cover. Cover bottom of glass bowl with sliced angel food cake. Spoon pudding mixture over cake. Cover with 2 cups fruit and repeat layers 2 more times as above. Chill until ready to serve.

Yield

Makes 12 servings

Nutrition Analysis per serving:

Calories 136, Fat 3.2g, Protein 3.8g, Carb. 24g, Fiber 2g, Sodium 265mg, Chol.7mg