Healthy eating is an essential part of managing diabetes. Try one or all of the recipes below to start your path towards healthier eating.

COOKED GREENS

Ingredients

2 pounds fresh, tender greens
2 teaspoons corn oil
1/2 cup chopped onion
1 1/4 cups water
1 cube reduced-sodium chicken bouillon
1/4 teaspoon salt
1 teaspoon sugar
Dash Tabasco sauce

Instructions

  1. Remove stems and any yellowed leaves from greens, then rinse greens well and drain.
  2. Heat oil in a large pot over medium heat. Add onion and sauté until onion is tender.
  3. Add greens, water, and bouillon to the pot. Cover and bring to a boil. Reduce heat to low and simmer for 30 minutes or until greens are tender, stirring occasionally.
  4. Add salt, sugar, and Tabasco sauce. Toss well and simmer an additional 5 minutes. May be served with cider vinegar to bring out the best in the greens.

SWEET PEPPER, ONION AND TOMATO SALAD

Ingredients

1/2 cup cider vinegar
1 garlic clove, sliced
1 teaspoon sugar
1/4 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon ketchup
1 teaspoon Worcestershire sauce
2 teaspoons fresh lime juice
1 tablespoon extra virgin olive oil
3 tablespoons chopped cilantro
1 large bell pepper, any color, cut into thin rings
1 large onion, sliced into thin rings
2 large tomatoes, peeled, cut into 8 wedges

Instructions

  1. Combine all ingredients except pepper, onion, and tomato and mix well.
  2. Pour dressing over vegetables and stir. Cover and refrigerate for several hours or overnight, stirring occasionally.

OVEN-BARBECUED CHICKEN

Ingredients

1/4 cup white vinegar
¼ cup water
1 tablespoon corn oil
1/2 cup ketchup
3 tablespoons Worcestershire sauce
2 tablespoons finely diced onion
2 tablespoons brown sugar (light or dark)
1/8 teaspoon garlic powder
2 teaspoons dry mustard
1/4 teaspoon salt
1/8 teaspoon coarse ground black pepper
4, 6-ounce boneless, skinless chicken breasts
Cooking spray

Instructions

  1. Preheat oven to 350⁰ F. Combine all sauce ingredients in a small saucepan and simmer for 15 minutes over medium-low heat, stirring occasionally.
  2. Place chicken in a 9×13-inch baking dish coated with cooking spray. Cover chicken evenly with 1 cup barbecue sauce.
  3. Back for 20-25 minutes, baste with remaining sauce, and cook another 5-10 minutes (or until chicken is tender and no longer pink).

VEGETABLE PAELLA

Ingredients

1 tablespoon olive oil
1 medium green bell pepper, cut in 4 pieces
1/2 cup fresh green beans, cut in ½-inch pieces (or use frozen)
1 medium tomato, peeled and diced
1 cup short-grain rice
6 garlic cloves, crushed
1/2 teaspoon chopped fresh parsley
1/4 teaspoon ground annatto
1/2 teaspoon salt
2 cups water
1/2 cup canned lima beans, rinsed and drained
1/2 cup drained and chopped canned artichoke hearts

Instructions

  1. Heat oil in medium frying pan over medium heat. Sauté pepper and green beans for 2 minutes.
  2. Add remaining ingredients except lima beans and artichoke hearts and bring to a boil. Cover, reduce heat, and simmer 20 minutes.
  3. Add lima beans and artichokes, stir, cover, and cook 5 more minutes.

VEGETABLE SOUP

Ingredients

½ lb ground chuck (this is a cut of beef)
7 cups peeled, chopped fresh tomatoes or 2, 28-oz. cans no salt added diced tomatoes
4 cups water
1, 14.5-oz can no salt added cut green beans, drained and rinsed
1, 15-oz can no salt added peas, drained and rinsed
1, 15.25-oz can no salt added corn, drained and rinsed
2 medium carrots (3 oz each), peeled and chopped
3 medium potatoes (5 oz each), peeled and diced
1 medium onion (5 oz), diced
1/4 cup dry rice
1/8 teaspoon ground black pepper
1/8 teaspoon red pepper flakes
1/2 teaspoon salt
1/2 teaspoon garlic powder

Instructions

  1. Place ground chuck in a 2-gallon stockpot and brown over medium heat. Remove meat and drain it well. Wipe drippings from pot.
  2. Return meat to stockpot, then add tomatoes and water. Bring to a simmer and cook, covered, until tomatoes are soft and a juicy broth is created, about 20 minutes.
  3. Add remaining ingredients, cover, and continue cooking 60 additional minutes to allow flavors to blend.

MANGO AND TOMATO SALSA

Ingredients

1/2 – 1 chopped jalapeno
1 cup chopped tomatoes
1 cup chopped mango
1/4 cup chopped white onion
1/2 cup cilantro, chopped
1 teaspoon olive oil
1 teaspoon lime juice

Instructions

  1. Determine how much jalapeno you want to use. If you prefer to remove the seeds, do so carefully. Avoid touching eyes and nose.
  2. Mix all ingredients.
  3. Serve with warm corn tortillas or grilled meats.