Cucumber feta dip for diabetes

Use this dip as a sauce for cold poached or grilled chicken or salmon. As a dip, serve it with either crudités or pita wedges.

1⁄3 cup packed feta cheese
1⁄2 cup plain yogurt, divided
1⁄2 cup coarsely shredded cucumber
1 tablespoon snipped fresh dill
1 small clove garlic, minced
1⁄ 8 teaspoon ground black pepper

In a medium bowl, mash the feta cheese with a fork. Add 2 tablespoons yogurt and continue to mash until fairly smooth. Gently stir in the rest of the yogurt. Stir in the cucumber, dill, garlic, and pepper. Let stand at least 20 minutes in the refrigerator.

SERVES: 6
Diabetic Exchanges: 1⁄4 lean meat; 1⁄2 fat

R E D U C E D C H O L E S T E R O L / FAT :
Use low-fat feta cheese and fat-free yogurt. Diabetic Exchanges: 1⁄4 lean meat; 1⁄4 milk

R E D U C E D S AT U R AT E D FAT/ P R O T E I N / C H O L E S T E R O L / S O D I U M :

Omit feta cheese; increase garlic to 2 cloves and dill to 2 tablespoons. Diabetic Exchanges: 1⁄4 milk

Diabetes Recipes 11:41 PM No comments Read More

Baba Ghanouj for diabetes

Serve this as a spread with pita bread, or as a dip with crudités. For a nice lunch, serve a Middle Eastern “combo” plate with this baba ghanouj, Tabouli, and Cucumber Feta if that fits in together with your food plan.

1 medium eggplant (1 pound)
1⁄4 cup tahini
2 tablespoons fresh lemon juice
2 cloves garlic, minced
1⁄4 teaspoon ground cumin
1⁄ 8 teaspoon ground red pepper
Salt to taste

1 Preheat oven to 400°F.
2 Pierce the eggplant with a fork and bake on an oven rack 40 minutes or until soft (you may want to put some foil on the floor of the oven to catch any drips). Cut the eggplant in half and scrape off all the flesh into a food processor fitted with a steel blade. Discard the skin.
3 Add tahini, lemon juice, garlic, cumin, pepper, and salt; cover and process until smooth.

SERVES: 8
Diabetic Exchanges: 3⁄4 vegetable; 3⁄4 fat
R E D U C E D FAT : Reduce the tahini to 2 tablespoons; add 1 extra clove garlic and 1 tablespoon more lemon juice.
Diabetic Exchanges: 3⁄4 vegetable; 1⁄2 fat

Diabetes Recipes 11:37 PM No comments Read More

Black bean dip for diabetes

A pleasant change from hummus or other Middle Eastern spreads. It's a tiny thick to make use of as a dip with chips so I use it with pita bread. In the event you would pre- fer a lighter dip, loosen the consistency with some yogurt or a tiny lime juice, or additional salsa but if you're using more salsa, omit the ground red pepper from the recipe.

1 cup black beans, rinsed and drained
1⁄3 cup sliced scallion (white and green parts)
1⁄4 cup cilantro leaves (fresh coriander)
1 tablespoon olive oil
1⁄2 teaspoon ground cumin
2 cloves garlic, minced
1⁄ 8 teaspoon ground red pepper
Salt to taste
1⁄2 cup salsa

1 Place the beans, scallion, cilantro, oil, cumin, garlic, red pepper, and salt into a food processor fitted with a steel blade. Cover and process until smooth.

2 Add the salsa and pulse until combined.

SERVES: 6
Diabetic Exchanges: 1⁄2 bread; 1⁄4 very lean meat; 1⁄4 vegetable; 1⁄2 fat

R E D U C E D FAT :
Omit the olive oil and use 1 tablespoon water.
Diabetic Exchanges: 1⁄2 bread; 1⁄4 very lean meat; 1⁄4 vegetable

REDUCED SODIUM:
Use home-cooked black beans without any salt (not canned); use home-
made salsa.

Diabetic Exchanges: 1⁄2 bread; 1⁄4 vegetable; 1⁄2 fat

Bean, Diabetes Recipes 11:30 PM No comments Read More