12 Must-Try Diabetic Recipes for Spring

posted on April 29, 2014 at 5:01 pm

The weather is warming up, the flowers are blooming and it’s time to enjoy all that the gorgeous Springtime has to offer. Adhering to a diabetic diet doesn’t mean that you need to skimp on creating little bits of flavorful culinary magic this Spring. So it’s time to dust off the ‘ol barbeque, pick up some fresh produce from the local farmer’s market and whip up some fresh and delicious meals that are not only mouth watering, but healthy too!

1. Greek Feta Burger

via diabeticlivingonline.com
via diabeticlivingonline.com

Ingredients:

  • 1 recipe Cucumber Sauce (below)
  • 8 ounces 90 percent or higher lean ground beef
  • 1 tablespoon crumbled reduced-fat feta cheese
  • 1 1/2 teaspoons snipped fresh flat-leaf parsley
  • 1 clove garlic, minced
  • 1/8 teaspoon ground black pepper
  • 1 whole wheat hamburger bun, split and toasted
  • 1/2 cup fresh spinach leaves
  • 2 tomato slices
  • Thin slivers red onion (optional)

Directions:

Prepare Cucumber Sauce; set aside. In a medium bowl, combine ground beef, cheese, parsley, garlic, and pepper. Shape mixture into two 1/2-inch-thick patties.In a large nonstick skillet, cook patties over medium-high heat for 8 to 10 minutes or until an instant-read thermometer inserted into sides of patties registers 160 degrees F, turning once halfway through cooking. Line cut sides of bun halves with spinach. Top with burgers, tomato slices, and sauce. If desired, garnish with red onion. Makes 2 servings. 

Cucumber Sauce Ingredients:

  • 3 tablespoons cucumber, seeded and chopped
  • 2 tablespoons light sour cream
  • 1 clove garlic, minced
  • 1/2 teaspoon snipped fresh flat-leaf parsley
  • 1/4 teaspoon snipped fresh mint
  • 1/8 teaspoon sea salt

Cucumber Sauce Directions:

In a small bowl, combine cucumber, sour cream, garlic, parsley, mint, and sea salt. Makes about 1/4 cup.

2. Hibiscus and Goji Tea

via diabeticivingonline.com
via diabeticivingonline.com

Ingredients:

  • 2 quart (8 cups) water
  • 1/4 cup dried goji berries
  • 1/4 cup hibiscus flowers
  • 3 tablespoons agave nectar or honey
  • 2 cinnamon sticks
  • Ice cubes
  • 1 orange, cut into 8 wedges
  • 1 lemon, cut into 8 wedges

Directions:

In a large saucepan, bring the water to boiling; remove from heat. Add goji berries, hibiscus flowers, agave nectar, and cinnamon sticks. Let steep for 25 minutes. Whisk for 30 seconds; strain into ice-filled glasses. Add an orange wedge and a lemon wedge to each glass; squeeze juice from wedges into strained mixture. Store leftovers in the refrigerator for up to 24 hours.

 

3. Apple Crepes

via health.india.com
via health.india.com

Ingredients For The Pancakes:

  • 1/4 cup plain flour
  • 1/4 cup cornflour
  • 3/4 cup low fat milk  (99.7% fat-free)
  • a pinch salt
  • 1/4 tsp melted low fat butter

Ingredients For The Apple Filling:

  • 2 tsp low fat butter
  • 2 apples, thickly sliced
  • 1 tbsp sugar substitute
  • 1/4 tsp cinnamon powder
  • 1 tsp lemon juice

Other Ingredients:

  • 1/2 tsp low fat butter for greasing

Directions For The Pancakes:

Combine the plain flour, cornflour, milk, salt and ¼ cup of water in a bowl, mix well till no lumps remain. Keep aside. Grease a non-stick pan with the butter and pour 2 tbsp of the batter, tilt the pan around quickly so that the batter coats the pan evenly. When the sides starts to peel off, turn the pancake around and cook the other side for a few seconds. Repeat with the remaining batter to make 4 more pancakes. Keep aside.

Directions For The Apple Filling:

Heat the butter in a non-stick pan, add the apple slices, sugar substitute, cinnamon, lemon juice and 2 tbsp of water and mix well. Cook on a medium flame till the apple slices are cooked, stirring once in between. Divide the apple filling into 5 equal portions. Keep aside.

Completing The Crepe:

Place a pancake on a dry, flat surface and place a portion of the apple filling on one half of the pancake. Fold the pancake over the filling to make a semi circle. Repeat with the remaining ingredients to make 4 more crepes. Serve immediately.

 

4. Watermelon Sorbet

via tarladalal.com
via tarladalal.com

Ingredients:

  • 3 cups watermelon cubes, deseeded
  • 2 tbsp skim milk powder
  • 2 sachets (1 gm each) sugar substitute
  • 2 tsp lemon juice

Directions:

Combine all the ingredients and blend in a mixer till smooth. Transfer into on a shallow container, cover and freeze for 4 to 6 hours. Scrape out using a fork and serve immediately in 4 individual small glasses.

 

5. Salsa Chicken on a Stick

via diabeticlivingonline.com
via diabeticlivingonline.com

 

Ingredients:

  • 2 pounds chicken breast tenderloins
  • 3/4 cup purchased salsa
  • 1 tablespoon olive oil
  • 4 cloves garlic, minced
  • 1 teaspoon poultry seasoning
  • 1/2 teaspoon lemon-pepper seasoning

Directions:

Place chicken in a resealable plastic bag set in a deep bowl. In a small bowl, combine 1/4 cup of the salsa, the olive oil, garlic, poultry seasoning, and lemon-pepper seasoning. Seal bag; turn to coat chicken. Marinate in the refrigerator for 2 to 24 hours, turning bag occasionally. Thread chicken onto eight 12-inch-long skewers, leaving a 1/4-inch space between pieces. Place skewers on the rack of an uncovered grill directly over medium coals. Grill for 8 to 10 minutes or until chicken is no longer pink, brushing with the remaining 1/2 cup salsa during the last 2 minutes of grilling.

 

6. Lemony Blueberry Cheesecake Bars

via rd.com
via rd.com

Crust Ingredients:

  • 1 1/2 cups whole wheat pastry flour
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 2 tablespoons unsalted butter, softened
  • 2 tablespoons canola oil
  • 1/2 cup sugar
  • 1 large egg, lightly beaten
  • 1 teaspoon vanilla extract

Cream Cheese Filling Ingredients:

  • 12 ounces reduced-fat cream cheese
  • 1/2 cup sugar
  • 1 tablespoon cornstarch
  • 2 large eggs, lightly beaten
  • 4 teaspoon freshly grated lemon zest
  • 1 1/2 teaspoon vanilla extract
  • 3 cups fresh or partially thawed frozen blueberries

Directions:

Preheat the oven to 350°F (180°C). Coat a 9 x 13-inch (23 x 33-centimeter) baking dish with nonstick spray. To make the crust: Whisk the flour, baking powder, baking soda, and salt in a medium bowl. Beat the butter, oil, and sugar with an electric mixer in a mixing bowl until smooth. Add the egg and vanilla. Beat until smooth. Add the dry ingredients and mix with a rubber spatula just until the dry ingredients are moistened. Transfer the dough to the prepared baking dish. Use a piece of plastic wrap to press it into an even layer. Bake the crust, uncovered, until puffed and starting to brown around the edges, about 20 minutes. To make the cream cheese filling: Blend the cream cheese, sugar, and cornstarch with an electric mixer or in a food processor until smooth and creamy. Add the eggs, lemon zest, and vanilla. Beat or process until smooth. Spread the blueberries over the crust. Pour the cream cheese batter over the blueberries, spreading evenly. Bake the bars until the filling has set, 35 to 40 minutes. Let cool completely in the pan on a wire rack. Cut into 24 bars with a sharp knife that has been coated with nonstick spray. One serving is 1 bar. The bars will keep, covered, in the refrigerator for up to 4 days or in the freezer for up to 1 month.

 

7. Stuffed Vegetables

via rd.com
via rd.com

Ingredients:

  • 1/2 cup uncooked brown rice
  • 8 oz. lean ground lamb
  • 1 onion, chopped
  • 4 bell peppers
  • 4 large firm, ripe tomatoes
  • 2 large zucchini, about 8 oz. each
  • 1 tbsp. extra-virgin olive oil
  • 3 garlic cloves, coarsely chopped
  • 10 oz. baby spinach leaves
  • 5 tbsp. shredded fresh basil, divided
  • 1 large egg, lightly beaten
  • Salt and ground black pepper

Directions: 

Cook the rice according to the package directions. Meanwhile, put lamb and onion in a nonstick skillet over medium heat. Sauté until the lamb is cooked through and the onion is soft. Place a sieve over a bowl and add the meat mixture to it so the fat drips through. Cut each pepper in half lengthwise, remove the core and seeds. Cut the stem end off the tomatoes and hollow out the insides (reserve any juices). Cut the zucchini in half lengthwise and hollow out to make shells, 1/4 inch thick. Chop the tops and flesh of the peppers, tomatoes, and zucchini and place in a bowl with tomato juices. Preheat oven to 350°F. Heat oil in a nonstick skillet over medium heat. Add garlic and chopped vegetables and sauté until slightly soft. Add the spinach and sauté until it wilts. Remove from heat and stir in 2 tbsp. basil, the rice, and lamb. Mix in the egg and salt and pepper. Spoon the stuffing into the vegetable shells. Arrange the peppers and zucchini in a single layer in 1 or 2 roasting pans. Cover with foil and roast 15 minutes. Add the tomatoes and continue roasting until the vegetables are almost tender, about 15 minutes longer. Uncover the vegetables and continue roasting until they are tender and the tops are lightly brown, 15 to 20 minutes longer. Serve sprinkled with the remaining fresh basil.

 

8. Asparagus and Shrimp Salad

via bhg.com
via bhg.com

Ingredients:

  • 1 pound fresh or frozen medium shrimp in shells
  • 1/2 teaspoon finely shredded orange peel
  • 2 tablespoons orange juice
  • 1 pound fresh asparagus, trimmed
  • 3 oranges

Orange Juice Ingredients: (optional)

  • 1 tablespoon olive oil or salad oil
  • 1 tablespoon white wine vinegar
  • 1 clove garlic, minced
  • 1 teaspoon chopped fresh tarragon
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 6 cups torn mixed salad greens
  • 1/4 cup sliced green onions

Directions: 

Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact if desired. Rinse shrimp; pat dry with paper towels. In a large saucepan, bring 4 cups water to boiling. Add shrimp; reduce heat. Simmer, uncovered, for 1 to 3 minutes or until shrimp are opaque. Drain in colander.  Rinse with cold water; drain again. Transfer shrimp to a bowl. Add orange peel and the 2 tablespoons orange juice; toss gently to coat. In a covered medium saucepan, cook asparagus in a small amount of boiling water for 4 to 6 minutes or until crisp-tender. Drain in colander. Rinse with cold water; drain again. Peel oranges. Working over a bowl, cut oranges into sections; reserve 1/3 cup of the juice. (If necessary, add additional orange juice to make 1/3 cup.) In a small bowl, whisk together the 1/3 cup orange juice, the oil, vinegar, garlic, tarragon, salt, and pepper. In a large bowl, combine shrimp, asparagus, orange sections, greens, and green onions. Pour dressing over all; toss gently to coat.

 

9. Cream of Potato and Fennel Soup

via bhg.com
via bhg.com

Ingredients:

  • 1 tablespoon olive oil
  • 3 cups chopped fennel (1 1/2 pounds)
  • 3/4 cup chopped yellow onion
  • 1 clove garlic, minced
  • 2 1/2 cups reduced-sodium chicken broth
  • 8 ounces yellow-flesh potatoes, peeled and sliced
  • 3/4 cup fat-free milk
  • 1/4 teaspoon dried thyme, crushed
  • 8 ounces uncooked bulk turkey Italian sausage
  • 1 1/2 teaspoons lemon juice
  • Slivered green onions  (optional)

Directions:

In a large saucepan heat oil over medium heat. Add fennel, yellow onion, and garlic; cook for 5 to 6 minutes or until fennel and onion are tender, stirring occasionally. Add broth, potatoes, milk, and thyme. Bring to boiling; reduce heat. Simmer, covered, for 10 to 15 minutes or until potatoes are tender. Cool slightly. Meanwhile, in a medium nonstick skillet cook sausage over medium heat until brown, using a wooden spoon to break up sausage as it cooks. Drain off fat. Transfer potato mixture, half at a time, to a food processor or blender. Cover and process or blend until smooth. Return pureed mixture to saucepan. Stir in sausage and lemon juice; heat through. Ladle soup into serving bowls. If desired, sprinkle with green onions.

10. Chilled Raspberry-Chile Soup

via bhg.com
via bhg.com

Ingredients:

  • 4 cups fresh raspberries 
  • 4 ripe bananas, peeled and cut up
  • 1 cup fresh orange juice
  • 1 6 ounce carton plain low-fat yogurt
  • 2 tablespoons agave syrup or corn syrup
  • 2 fresh jalapeno peppers, minced*
  • Whole or sliced fresh raspberries (optional)
  • Sliced fresh jalapeño or serrano peppers (optional)

Directions:

In a blender combine the 4 cups raspberries, the bananas, orange juice, yogurt, and syrup. Cover and blend until smooth. Stir in minced jalapeno peppers. Refrigerate at least 1 hour. Serve the soup in small bowls. Garnish with raspberries and sliced chiles.

11. Fresh Taco Salad

via bhg.com
via bhg.com

Ingredients:

  • 4 cups mixed salad greens
  • 1 15 ounce can black beans, rinsed and drained
  • 2 ears of corn, husks and silks removed and kernels cut off the cobs
  • 3/4 cup matchstick-size pieces peeled jicama
  • 1/2 cup chopped tomato (1 medium)
  • 1 medium avocado, halved, seeded, peeled, and sliced
  • 1 fresh jalapeño chile pepper,  stemmed, seeded, and thinly sliced*
  • 2 cups multigrain tortilla chips with flaxseeds
  • 1/2 cup refrigerated fresh salsa
  • 1/2 cup crumbled queso fresco (2 ounces)
  • 1 recipe Cilantro Ranch Dressing

Directions:

Line a large serving platter with salad greens. In a medium bowl combine black beans, corn, jicama, and tomato. Spoon mixture over greens. Arrange avocado and chile pepper slices over bean mixture. Top with chips, salsa, and cheese. Drizzle with Cilantro Ranch Dressing.

12. Grilled Corn Salad

via bhg.com
via bhg.com

Ingredients:

  • 4 fresh ears of corn
  • 1/2 cup bottled reduced-calorie clear Italian salad dressing
  • 2 cups shredded fresh spinach
  • 2 cups red and/or yellow cherry tomatoes, halved
  • 2 teaspoons snipped fresh oregano or basil
  • 2 tablespoons finely shredded Parmesan cheese
  • Fresh oregano or basil leaves (optional)

Directions:

Remove husks and silks from corn. Brush with some of the salad dressing. Grill on the rack of an uncovered grill directly over medium heat for 15 to 20 minutes or until tender; turning often. (Or place in a shallow baking pan; bake in a 425 degree F oven for 30 minutes, turning once.) When corn is cool enough to handle, cut kernels from cobs (you should have about 2 cups kernels). In a large bowl, combine corn kernels, spinach, tomatoes, and snipped herb. Add remaining salad dressing; toss gently to coat. To serve, spoon corn mixture into 6 small mugs or bowls. Sprinkle with Parmesan cheese. If desired, top with oregano leaves. Makes 6 (1-cup) servings.

 


Share This With A Friend


Read These Next

Share Your Opinion