Healthy Recipes Not Just for Diabetics

Healthy Recipes
Herbed Tomato Risotto Mix Recipe
Servings
Diabetes-Friendly

Nutritional Info (Per serving):
Calories: 80, Saturated Fat: 0g, Sodium: 276mg, Dietary Fiber: 2g, Total Fat: 0g, Carbs: 17g, Sugars: 0g, Cholesterol: 0mg, Protein: 3g
Exchanges: Starch: 1
Carb Choices: 1
Recipe Source:
Total Time: 10 mins
Ingredients
• 3 1/4 cup(s) rice, arborio, 2 12-ounce packages
• 3/4 cup(s) tomato(es), sun-dried, thin strips dried tomatoes or snipped (not oil-packed)
• 3 tablespoon minced onion, dried
• 1 tablespoon Italian seasoning, dried
• 1 teaspoon garlic, dried, minced
Preparation
1. In a medium bowl, combine uncooked rice, dried tomatoes, dried minced onion, Italian seasoning, and dried minced garlic. Divide mixture among 8 small resealable plastic bags (about 1/2 cup mixture per bag). Seal and label. Store at room temperature for up to 3 months.
To make Herb and Tomato Risotto:
In a heavy, medium saucepan, bring 1 1/2 cups reduced-sodium chicken broth to boiling. Add the contents of 1 bag of the Herb and Tomato Risotto Mix. Return to boiling; reduce heat. Cover and simmer for 20 minutes, adding 1 cup desired frozen mixed vegetables for the last 5 minutes of cooking. Remove from heat. Let stand, covered, for 5 minutes. After standing, rice should be tender but slightly firm. If desired, stir in 2 tablespoons grated Parmesan or Romano cheese. Season to taste with ground black pepper. Makes 4 side-dish servings.

Are You Diabetic and Want Something Healthy To Eat?

Healthy Recipes for those who are diabetic.
Tiny Broccoli Quiches Recipe


Quick Info:
Servings
Contains Wheat/Gluten
Contains Dairy
Contains Egg
Vegetarian
Diabetes-Friendly

Nutritional Info (Per serving):
Calories: 123, Saturated Fat: 3g, Sodium: 179mg, Dietary Fiber: 0g, Total Fat: 7g, Carbs: 9g, Cholesterol: 5mg, Protein: 3g
Exchanges: Starch: 0.5, Lean Meat: 0.5, Fat: 1
Carb Choices: 0.5
Recipe Source:
Prep Time: 45 mins
Cook Time: 25 mins
Total Time: 1 h 10 mins
Ingredients
• 11 ounce(s) piecrust mix (for 2-crust pie)
• 5 ounce(s) broccoli, frozen chopped
• 3/4 cup(s) cheese, Swiss, shredded
• 1 cup(s) milk, fat-free
• 1/2 cup(s) refrigerated or frozen egg product, thawed, or 2 whole eggs, beaten
• 2 teaspoon dill, snipped or 1 teaspoon dried dill
• 1/4 teaspoon salt
Preparation
1. Preheat oven to 400°F. Lightly coat thirty-six 1 3/4-inch muffin cups with nonstick cooking spray. Set aside.

2. Prepare piecrust mix according to package directions. On a lightly floured surface, roll dough to slightly less than 1/8 inch thick. Using a 2 1/2-inch fluted round biscuit or cookie cutter, cut dough into circles. Reroll scraps, cutting additional circles. Line each muffin cup with a pastry circle.

3. Pat broccoli dry with paper towels. Divide broccoli and cheese evenly among pastry-lined muffin cups. In a small bowl, combine milk, egg product, dill, and salt; spoon about 2 teaspoons of the milk mixture into each muffin cup.

4. Bake about 25 minutes or until puffed and set. Cool in pans on wire racks for 5 minutes. Loosen and remove from pans. Serve warm.