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How to Make Healthy Recipes for Diabetics

Diabetes can make preparing a meal difficult -- but not if you have the right recipes at hand.


  • Step 1: Make a feta and herb dip Make a feta and herb dip. Puree the feta cheese, yogurt, beans, 1 tablespoon lemon juice, garlic salt, and pepper in a food processor until smooth. Add 1/4 cup each mint, dill, chives, and parsley, and blend again. Serve the dip with fresh vegetables.
  • Step 2: Make Mexican-style coleslaw Make Mexican-style coleslaw. Whisk the vinegar, 2 tablespoons oil, 1/3 cup cilantro, and salt in a large bowl. Toss in 1 1/2 cup grated carrots and cabbage.
  • Step 3: Make carrots Marsala Make carrots Marsala. Combine the wine, water, 10 sliced carrots, the remaining olive oil, and 1/8 teaspoon pepper in a large saucepan. Bring it to a boil, cover, reduce heat, and simmer for 10 minutes, stirring occasionally. Place the Marsala on a platter and sprinkle it with 1 tablespoon parsley.
  • Step 4: Make broiled sole with mustard sauce Make broiled sole with mustard sauce. Mix the mustard, mayonnaise, 1 tablespoon parsley, and 1/8 teaspoon pepper in a small bowl.
  • Step 5: Cook the sole Place the sole on a baking sheet and spread the mustard sauce evenly over the fillets and broil the fish 3 to 4 inches from the heat for 4 minutes. Then arrange them on a platter, garnished with lemon wedges.
  • FACT: Each year, about 1.6 million cases of diabetes are diagnosed in people aged 20 or older.

You Will Need

  • 1/2 c. crumbled feta cheese
  • 3/4 c. nonfat plain yogurt
  • A 15-oz. can white beans
  • 3 tbsp. lemon juice
  • 1 tsp. garlic salt
  • 1 3/4 tsp. freshly ground pepper
  • Fresh herbs
  • Fresh vegetables
  • 1/4 c. rice vinegar
  • 3 tbsp. extra virgin olive oil
  • 1/4 tsp. salt
  • Carrots
  • 6 c. sliced green cabbage
  • 1/4 c. Marsala wine
  • 1/3 c. water
  • 4 garlic cloves
  • minced
  • 8 boneless
  • skinless chicken thighs
  • 2 tbsp. Dijon mustard
  • 3 tbsp. low-fat mayonnaise
  • 1 1/2 lbs. sole fillets
  • 1 large lemon
  • cut in wedges

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