Diabetes Friendly Recipes

Cheddar and Ham Muffins

Makes: 9 Servings

Ingredients:

·         3/4 cup Kraft 2% milk sharp Cheddar cheese

·         1/4 cup fresh grated Meijer Parmesan cheese

·         1 3/4 cup reduced fat all-purpose baking mix (such as Bisquick)

·         1 cup Meijer low-fat milk

·         1/2 tsp black pepper

·         1/4 cup low fat ham, finely chopped

Method:

Mix cheeses, milk and baking mix together; add pepper and ham. Mix well and spoon into lined muffin pans 1/2 full. Bake in preheated 400 degree oven 12-15 minutes or until golden brown.

Approximate Nutrition Information per Serving:  Calories: 140, Fat: 4g, Saturated Fat: 2g, Cholesterol: 10 mg, Sodium: 470 mg, Protein: 8 g, Carbohydrates: 18 g, Dietary Fiber: 0 g

Diabetic exchanges:  1 Lean Meat/Protein, 1 Carbohydrate

Recipe adapted from: United Dairy Industry of Michigan, www.3aday.org/recipes

Mango Curry Chicken Salad

Ingredients:

·         2 1/4 cups (1/2-inch pieces) grilled skinless, boneless chicken breasts (make it easy by using Meijer Rotisserie Chicken)

·         3/4 cup Meijer plain, nonfat yogurt

·         1 teaspoon McCormick curry

·         1/4 cup cubed mango (fresh or Meijer frozen-thaw and pat dry before using)

·         1 cup dried, sweetened cranberries

·         1/4 cup Planters walnuts, coarsely chopped

·         1/3 cup Kraft Mozzarella, cut into small cubes

Method:

Cut cooked chicken breast meat into small pieces and set aside. In a medium bowl, blend yogurt and curry with a whisk and stir in chicken, mango, cranberries, walnuts and Mozzarella. Mix well and serve on a bed of lettuce or flat spinach leaves.

Approximate Nutrition Information per Serving:  Calories: 320, Total Fat: 9 g, Saturated Fat: 2.5 g, Cholesterol: 70 mg, Sodium: 160 mg, Protein: 30 g, Carbohydrates: 31 g
Dietary Fiber: 2 g

Diabetic exchanges: 3 lean Meat/Protein, 2 Carbohydrate (1 fruit, 1 starch), 1 Fat

Recipe adapted from: United Dairy Industry of Michigan, www.3aday.org/recipes

Pork Tenderloin with Fall Vegetables

Serves: 4   

Ingredients:

1  pork tenderloin (about 1 1/4  pound)
3 medium white potatoes, peeled, cut into 2” pieces
2 medium sweet potatoes, peeled and cut into 2” pieces
1 medium onions, peeled and sliced thick
1 tart baking apple, peeled and core removed, cut into thick slices
Meijer Canola oil (about 1 Tbls)

1 tsp. McCormick dried, crushed Rosemary
Coarse Salt and Freshly ground pepper
 
Method:

Pre-heat oven to 350^oF.  In a large mixing bowl, combine all vegetables with enough oil to lightly coat, mixing with hands. Add meat, and turn until also coated.   Place vegetables into a 13 x 9 x 2 casserole dish, place 1 pork tenderloin on top the bed of vegetables.   Sprinkle mixture and meat with crushed Rosemary, 1-2 tsp of salt, and grind pepper over top to taste.

Add 1/4 to 1/2 cup water to baking dish.  Cover with aluminum foil and place in oven for 1 to 1 1/2 hours. Check vegetables for doneness. Remove cover and let roast for another 10-15 minutes to crisp potatoes.

Remove from oven; re-cover, let stand 10 minutes before slicing and serving tenderloin.

Approximate Nutrition Info per Serving:   Calories 405, Fat 12g, Saturated Fat 2g, Cholesterol 100mg, Carbohydrate 32g, Fiber 5g, Protein 34g, Sodium: 265mg

Diabetic exchanges: 3 lean Meat/Protein, 2 Carbohydrate, 1Fat