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Diabetes in America


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Disease Progression in Type 2 Diabetes

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GLP-1 in Type II Diabetes

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The Beta Cell in Type II Diabetes

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Recipes for Diabetics
  • Arroz con Pollo
  • Pozole
  • Quinoa Meatball
  • Fiber Hummus
  • Quinoa Pudding
  • Triple Chocolate


Rice with Chicken, Spanish Style / Arroz con pollo

This is a good way to get vegetables into the meal plan. Serve with a mixed green salad and some whole wheat bread.

Ingredients:

  • 2 Tbsp. olive oil
  • 2 medium onions, chopped
  • 6 cloves garlic, minced
  • 2 stalks celery, diced
  • 2 medium red/greenpeppers, cut intostrips
  • 1 cup mushrooms,chopped
  • 2 cups uncooked wholegrain rice
  • 3 pounds bonelesschicken breast, cut into bite-sized pieces,skin removed
  • 1½ tsp. salt (optional)
  • 2½ cups low-fat chicken broth Saffron or SazónTM for color
  • 3 medium tomatoes, chopped
  • 1 cup frozen peas
  • 1 cup frozen corn
  • 1 cup frozen green beans
    Olives or capers for garnish (optional)



Directions:
  • Heat olive oil over medium heat in a non-stick pot. Add onion, garlic, celery, red/green pepper, and mushrooms. Cook over medium heat, stirring often, for 3 minutes or until tender.
  • Add whole grain rice and sauté for 2–3 minutes, stirring constantly to mix all ingredients.
  • Add chicken, salt, chicken broth, water, Saffron/SazónTM, and tomatoes. Bring water to a boil.
  • Reduce heat to medium-low, cover, and let the casserole simmer until water is absorbed and rice is tender, about 20 minutes.
  • Stir in peas, corn, and beans and cook for 8–10 minutes. When everything is hot, the casserole is ready to serve. Garnish with olives or capers, if desired.

Pozole

Only a small amount of oil is needed to sauté meat.

Ingredients:
  • 2 pounds lean beef, cubed
  • 1 Tbsp. olive oil
  • 1 large onion, chopped
  • 1 clove garlic, finely chopped
  • ¼ tsp. salt tsp. pepper
  • ¼ cup fresh cilantro, chopped
  • 1 can (15 ounces) stewed tomatoes
  • 2 ounces tomato paste
  • 1 can (1 pound 13 ounces) hominy


Directions:

  • In a large pot, heat olive oil. Add beef and sauté.
  • Add onion, garlic, salt, pepper, cilantro, and enough water to cover meat. Stir to mix ingredients evenly. Cover pot and cook over low heat until meat is tender.
  • Add tomatoes and tomato paste. Continue cooking for about 20 minutes.
  • Add hominy and continue cooking another 15 minutes, stirring occasionally. If too thick, add water for desired consistency.

Option: Skinless, boneless chicken breasts can be used instead of beef cubes.


Linguine and Quinoa Meatballs with
Tangy Tomato Sauce

The Sauce
  • 1/4 cup olive oil
  • 1 large onion, finely chopped
  • 3 celery stalks, halved lengthwise and thinly sliced crosswise
  • 1 large carrot, quartered lengthwise and thinly sliced crosswise
  • 1 tsp hot red pepper flakes
  • 1 (28 oz) can tomatoes, chopped, with juices
  • 4 garlic cloves, minced
  • 1 tbsp balsamic vinegar
  • Salt and freshly ground black pepper
The Meatball
  • 3 tbsp canola oil
  • 1 small onion, finely chopped
  • 1 lb lean ground beef
  • 1 1/2 cups cooked quinoa
  • 1/2 cup finely grated Parmesan cheese
  • 1 egg
  • 3 tbsp fresh parsley leaves, very finely chopped
  • 1/2 tbsp salt
  • 3/4 tbsp freshly ground black pepper
  • 1 lb linguine
  • 1 large handful fresh basil leaves

Directions
To make the sauce, heat the olive oil in a large pot over medium heat. Add the onion, celery, carrot and red pepper flakes, and cook until tender, 10 to 15 minutes. Add the tomatoes, garlic and vinegar and simmer for 20 minutes longer. Season with salt and pepper to taste and set aside to keep warm.

To make the meatballs, preheat the oven to 425˚F. Heat the canola oil in a small skillet over medium heat. Add the onion and cook, partially covered, until very soft, about 10 minutes. Remove from the heat and set aside to cool. In a large mixing bowl, combine the beef, quinoa, Parmesan, egg, parsley, salt, pepper and cooled onions. Stir until a smooth, homogenous mixture has formed. Roll the meat mixture into 2-inch balls and set them on an aluminum foil–lined baking sheet in neat rows. Bake for 20 to 25 minutes, until nicely browned but still soft to the touch. In a large pot of boiling water, cook the linguine al dente. Serve the pasta with some meatballs and sauce. Top with a sprinkling of torn basil leaves.

 

High Fiber Roasted Garlic Hummus
A high-fiber delicious dip made with a blend of chick peas, and roasted garlic.

Ingredients
  • 1tbsp crushed garlic , roasted (recipe follows)
  • 7 1/2 oz Peas, garbanzo, canned , rinsed and drained
  • 1/8 cup chopped parsley , stems removed
  • 1 tbsp fresh lemon juice
  • 1tbsp water
  • 1/4 tsp curry powder
  • 1 1/2pinch sesame oil , 3 drops
  • 1/2 pinch hot pepper sauce
  • 1/2 large whole wheat pitas (optional)







Nutrition Facts
 
Makes 3servings
Serving Size: 0.25 cup
Amount Per Serving
Calories 73.1
Total Carbs 9.4 g
Dietary Fiber 2.3 g
Sugars 1.8 g
Total Fat 1.5 g
Saturated Fat 0 g
Unsaturated Fat 1.4 g
Potassium 22.8 mg
Protein 3.4 g
Sodium 188 mg
Dietary Exchanges
1/2 Starch
Directions
  1. Prepare the Roasted Garlic by taking 1 large garlic head and cutting off the top third (not the root end) to expose the cloves and discard the top. Place the head of garlic on a 10-inch square of foil trimmed end up and rub the garlic generously with olive oil and sprinkle with salt. Take the ends of the foil and gather together then close tightly and roast the garlic in a preheated 350 degree F oven for about 45 minutes or until the cloves have become golden and soft, then when cool enough to handle squeeze the roasted garlic cloves from the skins and discard the skins.
  2. Take a food processor or blender and place the chick-peas, parsley, 2 tablespoons Roasted Garlic, lemon juice, water, curry powder, sesame oil and hot pepper sauce and process until the mixture has become smooth and scrape the side of bowl once, then serve with pita bread triangles if desired.
Additional Information

A high-fiber delicious dip made with a blend of chick peas and tasty garlic.
Quinoa Pudding
2 cups quinoa, cooked (basic recipe)
3 cups coconut milk 
1/3-cup honey or ½ cup brown sugar
½ cup almonds or walnuts, ground
½ tsp cinnamon
½ tsp lemon or orange rind, grated
1 tsp lemon juice
½ cups raisins
½ cup shredded coconut
1 tsp vanilla
3 eggs, beaten
1/8 tsp salt
1 Tbs butter
Combine all ingredients. Pour into greased baking dish or greased individual custard cups. Bake in 350-degree oven until set, about 45 minutes. Serve hot or cold, topped with yogurt, cream or apple juice. Serves 4-6.

This recipe was borrowed from an old favorite that originally called for rice. Quinoa substitutes nicely to almost any recipe designed for rice.


Triple Chocolate Chocolate Chip Cookies

Ingredients

Makes 20 cookies
1 serving: 45 calories
1.4 g fat
2 g protein
9 g carbohydrates
0mg cholesterol
2 g fiber
32 mg sodium

½ tsp vanilla extract
¹⁄³ cup unsweetened cocoa powder, sifted
1 cup canned white cannellini beans, rinsed and drained
2 tbsp light agave syrup
3 large egg whites
1½ cups granulated artificial sweetner
¼ cup dark chocolate-covered cacao nibs
¼ cup mini chocolate chips

Directions

Preheat the oven to 375˚F. Line 2 baking sheets with parchment paper and spray lightly with cooking spray. Set aside.

In the bowl of a food processor, combine vanilla, cocoa, cannellini beans, and the agave syrup, and blend the mixture until smooth, about 3 minutes, scraping down the side of the bowl halfway through blending.

In the bowl of a mixer fitted with a whip attachment, beat the egg whites until they form soft peaks. Gradually beat in the artificial sweetner. Continue to beat the whites until they are creamy and nearly stiff. Add 1/3 of the egg-white mixture to the cocoa bean mixture in the food processor. Blend to combine, for about 30 seconds. In 2 batches, fold the lightened cocoa mixture into the egg whites until they are almost fully combined. Add cacao nibs to the batter. Fold batter until cacao nibs are evenly dispersed and cocoa mixture is completely incorporated.

Drop mounded spoonfuls of batter onto the prepared sheets. Spread batter out to form cookies about 2½ inches in diameter. Sprinkle the chocolate chips on top of the cookies.

Bake for 20 minutes, rotating the pans one turn halfway through baking. Using a metal spatula, transfer cookies to wire racks to cool.



 


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