Delicious, diabetes-friendly recipes · Cut all the squash into 1-inch chunks. Set aside. This process makes cutting tough butternut squash easier as it helps loosen the skin. 2 Heat

Delicious, diabetes-friendly recipes

Cooking healthy. Eating smart.Even though you have diabetes, you don’t have to miss out on the foods you love. Neither does your family.

That’s why we’ve compiled some of our favorite diabetes-friendly recipes and created a recipe booklet just for you.

Here are some recipes to get your started. They’re all delicious, easy to make, and guaranteed crowd-pleasers.

1. Spinach, Tomato & Feta Cheese Baked Egg

2. Buckwheat Banana Pancakes with Walnuts

3. Butternut Squash Stew with Chickpeas

4. Apple & Gorgonzola Cheese Salad

5. Barbecued Rosemary Chicken

6. Pistachio Crusted Salmon

7. Roasted Vegetable Enchilada Bake

8. Free-Range Chicken Scampi with Arugula

9. Grilled Lamb Chops

10. Scalloped Potatoes

1Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your healthcare professional, diabetes educator or dietitian to design a meal plan that’s right for you, and includes the foods you love.

Copyright 2008 American Diabetes AssociationFrom Diabetes Chef’s Year Round CookbookReprinted by permission of The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://shopdiabetes.org

Cooking spray 1/2 cup spinach, chiffonade (this means finely chopped) 1/4 cup tomato, small dice

2 tablespoons fat-free feta cheese

1 teaspoon minced fresh oregano

4 medium eggs

1 Preheat oven to 375 degrees F.

2 Spray 4 ramekins with cooking spray. Combine the spinach, tomato,

feta cheese, and oregano; evenly distribute into ramekins. Place eggs

over spinach mixture and bake until egg whites are set but the yolks

are still soft, about 10-12 minutes.

Serves 4From The Diabetic Chef’s Year-Round Cookbook by Chris Smith

Spinach, Tomato & Feta Cheese Baked Egg

SERVING SIZE: 1/4 OF RECIPE

75 Calories

1 g Carbohydrate

7 g Protein

4.5 g Fat

1.4 g Saturated Fat

1 g Sugar

0 g Dietary Fiber

185 mg Cholesterol

135 mg Sodium


Copyright 2007 American Diabetes AssociationFrom The All-Natural Diabetes CookbookReprinted by permission of The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://shopdiabetes.org

1/4 cup buckwheat flour

3 tablespoons unbleached all-purpose flour

1 teaspoon double-acting baking powder1/2 teaspoon sea salt

2 teaspoons cold, unsalted butter, cut into pieces

1 teaspoon acacia or other mild floral honey

1 large egg1/2 cup vanilla soy milk

2 large fully ripened bananas, peeled

2 tablespoons chopped walnuts

1 In a medium bowl, combine the flours, baking powder, salt, butter,

and honey into a finely crumbled mixture with a pastry blender or

potato masher.

2 In a large bowl, whisk together the egg and soy milk. Add the flour mixture to the soy milk mixture and whisk

until well combined. Let stand for 5 minutes. Mash one banana and set aside; very thinly slice the other banana

and stir the slices into the batter.

3 Lightly coat a large flat skillet or griddle with natural cooking spray (see Fresh Fact) and place over medium

heat. Spoon about 1/4 cup batter per pancake on the hot skillet. Cook pancakes in batches for 2 minutes per

side or until lightly browned. Keep cooked pancakes warm on a plate loosely covered with foil. Serve pancakes

topped with mashed bananas and walnuts.

Serves 4From The All-Natural Diabetes Cookbook by Jackie Newgent, RD

Buckwheat Banana Pancakes with Walnuts

SERVING SIZE: 2 PANCAKES

180 Calories

27 g Carbohydrate

5 g Protein

6 g Fat

2 g Saturated Fat

11 g Sugar

3 g Dietary Fiber

60 mg Cholesterol

450 mg Sodium

FRESH FACT: You can make your own natural cooking spray with your favorite oil – olive, canola, soybean, peanut, or more. Just purchase a pump-spray bottle, fill, and spray – naturally!


Copyright 2011 American Diabetes AssociationFrom The Diabetes Comfort Food CookbookReprinted by permission of The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://shopdiabetes.org

PREP TIME: 25 MINUTES COOK TIME: 25 MINUTES

1 medium butternut squash

2 teaspoons olive oil

1 large onion, chopped

3 garlic cloves, minced1/2 pound small red potatoes, unpeeled and cut into quarters

1 cup low-fat, reduced-sodium chicken broth

1 14-ounce can diced tomatoes (try fire roasted for more flavor), undrained3/4 teaspoon dried oregano

kosher salt, to taste

freshly ground black pepper, to taste

1 15-ounce can chickpeas, drained and rinsed

2 tablespoons natural creamy peanut butter, stirred well until smooth

2 tablespoons chopped parsley

1 Prepare the butternut squash. Place the whole squash on the floor or rack of a microwave oven.

Microwave the squash for 5 minutes. Carefully remove and let cool until it’s cool enough to handle. With a sharp

knife, cut the squash in half crosswise. Peel the skin off each half with the knife, cutting close to remove the

skin only. Cut each half lengthwise. Remove the squash seeds from the bottom half of the squash and discard.

Cut all the squash into 1-inch chunks. Set aside. This process makes cutting tough butternut squash easier

as it helps loosen the skin.

2 Heat the oil in a large Dutch oven over medium heat. Add the onion and garlic and sauté for 5-6 minutes.

Add the butternut squash and potatoes and stir to coat with the onions and garlic. Add the broth, tomatoes with

juice, oregano, salt, and pepper. Bring to boil. Lower the heat to a simmer, cover, and cook on medium-low heat

for about 20 minutes, until squash and potatoes are tender. Some of the squash may become very soft.

3 Gently mix the chickpeas and peanut butter and cook for 5 minutes. Garnish with chopped parsley.

Serves 8From The Diabetes Comfort Food Cookbook by Robyn Webb

Butternut Squash Stew with Chickpeas

SERVING SIZE: 1 CUP

160 Calories

28 g Carbohydrate

6 g Protein

3.5 g Fat

0.5 g Saturated Fat

6 g Sugar

5 g Dietary Fiber

0 mg Cholesterol

210 mg Sodium


Copyright 2011 American Diabetes AssociationFrom The Diabetes Comfort Food CookbookReprinted by permission of The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://shopdiabetes.org

PREP TIME: 15 MINUTES

SALAD

2 large (8 ounces each) Braeburn apples, thinly sliced

2 tablespoons fresh lemon juice

1 large carrot, peeled and thinly sliced

8 cups mixed salad greens

1 small red onion, thinly sliced

VINAIGRETTE

2 tablespoons fresh orange juice

2 tablespoons fresh lemon juice

1 tablespoon honey

2 teaspoons Dijon mustard1/4 cup walnut oil

sea salt, to taste

freshly ground black pepper, to taste

GARNISH1/4 cup toasted walnut pieces

3 tablespoons crumbled Gorgonzola cheese

1 Coat the apples with the lemon juice and set aside. Place the carrot slices and mixed greens on a platter.

Top with the onion and set aside.

2 Whisk together the orange and lemon juices, honey, and mustard. Slowly add the oil in a thin stream,

whisking constantly.

3 Add the apples to the salad. Top with walnuts and cheese. Drizzle on the vinaigrette.

Serves 8From The Diabetes Comfort Food Cookbook by Robyn Webb

Apple & Gorgonzola Cheese Salad

SERVING SIZE: 1/8 TH OF RECIPE OR ABOUT 11/4 CUPS

150 Calories

14 g Carbohydrate

2 g Protein

10.0 g Fat

1.5 g Saturated Fat

10 g Sugar

3 g Dietary Fiber

0 mg Cholesterol

95 mg Sodium


Copyright 2008 American Diabetes AssociationFrom Diabetes & Heart Healthy Meals for TwoReprinted by permission of The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://shopdiabetes.org


2 teaspoons olive oil

1 teaspoon grated lemon zest

1 tablespoon fresh lemon juice

1 medium garlic clove, minced

1 tablespoon chopped fresh rosemary1/8 teaspoon salt1/8 teaspoon pepper

2 boneless skinless chicken breast halves (about 4 ounces each), all visible fat discarded

Cooking spray

3 tablespoons barbecue sauce (lowest sodium available)

1 tablespoon balsamic vinegar

1 teaspoon honey

1 In a nonmetallic bowl, stir together the oil, lemon zest, lemon juice, garlic, rosemary, salt, and pepper.

Add the chicken, turning to coat. Cover and refrigerate for 30 minutes to 8 hours. If marinating for more than

30 minutes, turn several times.

2 Lightly spray the grill rack with cooking spray. Preheat the grill on medium heat.

3 Grill the chicken for 4 to 5 minutes on each side, or until no longer pink in the center. (The internal temperature

should reach at least 165 degrees F). Transfer to plates.

4 Meanwhile, in a small saucepan, whisk together the barbecue sauce, vinegar, and honey. Cook over

medium-low heat for 3 to 4 minutes, or until heated through, stirring occasionally. Spoon the mixture

over the cooked chicken.

Serves 2From Diabetes & Heart Healthy Meals for Two by American Diabetes Association and American Heart Association

Barbecued Rosemary Chicken

SERVING SIZE: 3 OUNCES CHICKEN + 2 TABLESPOONS SAUCE

235 Calories

17 g Carbohydrate

24 g Protein

7.0 g Fat

1.4 g Saturated Fat

13 g Sugar

0 g Dietary Fiber

65 mg Cholesterol

390 mg Sodium


Copyright 2008 American Diabetes AssociationFrom The Healthy Carb Diabetes CookbookReprinted by permission of The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://shopdiabetes.org


6 tablespoons hulled pistachios, finely chopped1/4 cup buckwheat flour

2 egg whites, beaten

4 (4-ounce) salmon fillets

Cooking spray

1 Preheat oven to 400 degrees F.

2 In a shallow dish, combine pistachios and flour. In another

shallow dish, add egg whites.

3 Dip one side of the salmon in egg whites and then press into

pistachio mixture.

4 Place fillets nut side up on nonstick baking sheet.

5 Repeat for remaining three fillets. Spray top of fillets with cooking spray.

6 Bake for 25 minutes.

Serves 4From The Healthy Carb Cookbook by Chef Jennifer Bucko, MCFE, & Lara Rondinelli, RD, LDN, CDE

Pistachio Crusted Salmon

SERVING SIZE: 1 FILLET

295 Calories

9 g Carbohydrate

29 g Protein

15 g Fat

2.4 g Saturated Fat

1 g Sugar

2 g Dietary Fiber

75 mg Cholesterol

85 mg Sodium


Copyright 2008 American Diabetes AssociationFrom The With or Without Meat CookbookReprinted by permission of The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://shopdiabetes.org

2 teaspoons canola oil or unrefined peanut oil

1 large sweet onion, diced

11/4 cups mild or medium tomatillo salsa (salsa verde) of choice, divided

12 ounces cremini or white button mushrooms, sliced

1 fresh Poblano pepper, chopped

5 cups packed fresh baby spinach (5 ounces)

1 (15-ounce) can pinto beans, gently rinsed and drained (11/2 cups)

3 tablespoons chopped fresh cilantro

1 teaspoon finely chopped fresh oregano leaves1/2 teaspoon cumin1/4 teaspoon sea salt, or to taste

12 (6-inch) corn tortillas1/2 cup shredded Monterey Jack or pepper jack cheese (2 ounces)

1 Preheat the oven to 400 degrees F.

2 Heat the oil in a large, deep, nonstick skillet over medium-high heat. Add the onion and 1/4 cup salsa, and sauté

until the onion is softened, about 8 minutes. Add the mushrooms and pepper and sauté until softened, about

another 5 minutes. Stir in the spinach, and toss until just wilted, about 1 minute. Add the beans, cilantro,

oregano, cumin, and salt, and sauté until fully combined and heated through, about 1 minute. Adjust seasoning.

3 Spread 1/2 cup salsa into a 9x13-inch baking dish. Arrange 6 tortillas to cover the bottom of the dish.

Evenly top with half of the vegetable mixture. Arrange the remaining 6 tortillas on top. Sprinkle with 1/4 cup

salsa. Evenly top with remaining vegetable mixture. Sprinkle with the cheese. Bake until fully cooked through

and the cheese is melted, about 20 minutes. Sprinkle with remaining 1/4 cup salsa.

4 Cut the casserole into 6 portions, and serve.

Serves 6From The With or Without Meat Cookbook by Jackie Newgent, RDN, CDN

Roasted Vegetable Enchilada Bake

SERVING SIZE: 1/6 OF CASSEROLE

270 Calories

43 g Carbohydrate

13 g Protein

7 g Fat

2.5 g Saturated Fat

7 g Sugar

9 g Dietary Fiber

10 mg Cholesterol

430 mg Sodium

860 mg Potassium


Copyright 2007 American Diabetes AssociationFrom The All-Natural Diabetes CookbookReprinted by permission of The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://shopdiabetes.org

14 ounces free-range boneless, skinless chicken breast (antibiotic-free), cut into large, thin, bite-size pieces

2 tablespoons extra virgin olive oil

4 large garlic cloves, minced

1 tablespoon thinly sliced green onion (white part only)1/4 cup lemon juice

8 ounces dry whole wheat linguine

1 teaspoon unsalted butter

1 bunch fresh arugula, torn into large pieces, or 1 (5-ounce) package organic baby arugula1/3 cup thinly sliced green onion (green part only)3/4 teaspoon sea salt, or to taste1/2 teaspoon freshly ground black pepper, or to taste

1 Preheat the oven to 400 degrees F. Place the chicken pieces, oil, garlic, white part of the green onion, and

lemon juice in a deep-sided 9x13-inch baking pan. Stir to coat, then bake for 12 minutes or until the chicken

is fully cooked.

2 Meanwhile, cook the linguine according to package directions, omitting added oil and salt. Drain the linguine,

return to the pot, and toss with butter.

3 Stir the arugula and green onion into the chicken, then toss the chicken mixture with the linguine. Sprinkle with

salt and pepper. Serve hot on a large platter.

Serves 4From The All-Natural Diabetes Cookbook by Jackie Newgent, RD

Free-Range Garlic Chicken Scampi with Arugula

SERVING SIZE: 11/2 CUPS

390 Calories

45 g Carbohydrate

29 g Protein

11 g Fat

2 g Saturated Fat

2 g Sugar

8 g Dietary Fiber

55 mg Cholesterol

500 mg Sodium


Copyright 2008 American Diabetes AssociationFrom Diabetes Chef’s Year Round CookbookReprinted by permission of The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://shopdiabetes.org

2 frenched lamb racks, about 11/2 pounds, trimmed of fat

1 tablespoon olive oil

1 tablespoon minced garlic1/2 teaspoon salt

Pinch ground pepper

2 sprigs fresh rosemary (about 1 inch each)

1 Cut each lamb rack into four pieces with two bones, leaving one bone

with an equal amount of meat.

2 Combine olive oil, garlic, salt, pepper, and rosemary. Fully coat lamb

ribs and marinate for 2 hours in the refrigerator.

3 Preheat your grill and cook the chops over even heat. Flip chops over

to cook both sides. Use a meat thermometer to check when the racks are done.

Serves 4From The Diabetic Chef’s Year-Round Cookbook by Chris Smith

Grilled Lamb Chops

SERVING SIZE: 1 LAMB PIECE

190 Calories

1 g Carbohydrate

22 g Protein

10 g Fat

3 g Saturated Fat

0 g Sugar

0 g Dietary Fiber

70 mg Cholesterol

350 mg Sodium

1

Copyright 2004 American Diabetes AssociationFrom The Healthy Calendar Diabetic CookingReprinted by permission of The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://shopdiabetes.org

Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your healthcare professional, diabetes educator or dietitian to design a meal plan that’s right for you, and includes the foods you love.

US.GLA.14.07.066 ©Sanofi US 2014

6 medium russet potatoes

1 medium yellow onion, cut into thin strips

Nonstick cooking spray1/4 teaspoon salt (optional)1/4 teaspoon ground black pepper

1 cup fat-free half-and-half1/2 cup shredded, reduced-fat sharp cheddar cheese, divided

1 Preheat oven to 400 degrees F. Peel potatoes and slice into

thin rounds.

2 Coat a large nonstick skillet with cooking spray and sauté onions and

potatoes over medium-high heat until the onions turn clear.

3 Spray a pie pan or 8-inch round cake pan with cooking spray.

4 Place a thick layer (about half) of the potatoes and onions in the bottom of pan.

5 Add salt and pepper to half-and-half. Pour 1/2 cup of the half-and-half over the potatoes. Sprinkle 1/4 cup

of the cheese on top.

6 Add remaining potatoes and pour 1/2 cup half-and-half over the potatoes and top with remaining cheese.

7 Bake for 40 minutes or until potatoes are soft.

Serves 6 From Healthy Calendar Diabetic Cooking, 2nd Edition by Lara Rondinelli-Hamilton, RD, LDN, CDE, and Chef Jennifer Bucko Lamplough

Scalloped Potatoes

SERVING SIZE: 2/3 CUP

160 Calories

29 g Carbohydrate

6 g Protein

2.5 g Fat

1.5 g Saturated Fat

5 g Sugar

2 g Dietary Fiber

5 mg Cholesterol

120 mg Sodium

550 mg Potassium

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Delicious, diabetes-friendly recipes · Cut all the squash into 1-inch chunks. Set aside. This process makes cutting tough butternut squash easier as it helps loosen the skin. 2 Heat