It's finally Friday. Here are six diabetic-friendly recipes to help you through the weekend, including Sothern-Style Slaw and Double Chocolate Brownies. Enjoy!
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/caribbean-beef-burgers-with-mango-salsa.
Ingredients
1-1/2 pounds 95% lean ground beef
2 tablespoons Caribbean jerk seasoning
Salt
Mango Salsa:
1 large mango, peeled, coarsely chopped (about 1 cup)
1 tablespoon chopped fresh cilantro
1 tablespoon chopped green onion
1 tablespoon finely chopped seeded jalapeno pepper
1 tablespoon fresh lime juice
Directions
Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.
Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.
Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 g
TOMATO-ROSEMARY CHICKEN
Recipe Yield: Servings: 12
Source: Family Circle: All-time Favorite Recipes
Book Title: Family Circle: All-time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/tomato-rosemary-chicken.
Ingredients
12 Boneless, skinless chicken breast halves (4 pounds total)
1/2 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
2 tbsp vegetable oil (or olive oil)
2 tbsp butter (or margarine)
5 cloves garlic, chopped
1/4 pound proscuitto, chopped
1/3 cup dry white wine
1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled
12 plum tomatoes, diced
1/2 cup chicken broth
Directions
Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.
Heat oven to 375F.
Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-ich jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.
Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.
Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.
Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.
Place chicken on a serving platter; pour sauce over top. Serve immediately.
Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
DOUBLE CHOCOLATE BROWNIES
Recipe Yield: Yield: 16 brownies
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/double-chocolate-brownies
Ingredients
6 tablespoons stick butter, softened
1/2 cup unsweetened applesauce
2 eggs
1 teaspoon vanilla
3/4 cup all-purpose flour
1 cup Equal Spoonful*
1/2 cup semi-sweet chocolate chips or mini chocolate chips
6 tablespoons unsweetened cocoa
1 teaspoon baking powder
1/4 teaspoon salt
Optional: Chopped Walnuts
* May substitute 24 packets Equal sweetener
Directions
Beat butter, applesauce, eggs, and vanilla until blended. Stir in combined flour, Equal, chocolate chips, cocoa, baking powder, nuts (optional) and salt until blended.
Spread batter in sprayed 8-inch square baking pan. Bake in a preheated 350F oven 18 to 20 minutes or until top springs back when gently touched. Cool completely on wire rack. Cut into squares.
Store in airtight containers at room temperature.
Notes:
Applesauce replaces part of the fat, Equal all of the sugar, plus you get double the chocolate flavor with both cocoa and chocolate chips – so who can resist these delicious brownies?
Nutritional Information Per Serving: Calories: 105; Fat: 7 g; Sodium: 77 mg; Cholesterol: 38 mg; Protein: 2 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 starch, 1 fat
BAKED CHICKEN PARMESAN
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-chicken-parmesan
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g
Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
SOUTHERN-STYLE SLAW
Recipe Yield: Yields 12 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.
Ingredients
For the dressing:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 cup lite mayonnaise
2 tablespoons Dijon mustard
4 tablespoons apple cider vinegar
2 teaspoons fennel seed
3 tablespoons lemon juice
Salt & pepper, to taste
For the slaw:
2 each medium, seeded & sliced yellow bell peppers
2 each medium, seeded & sliced red bell peppers
4 cups shredded cabbage *
6 oz. bag shredded carrots *
5 each thinly sliced radishes
1 cup diced red onion
* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.
Directions
Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.
Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.
Toss the dressing in with the vegetables.
Chill for 60 minutes, stir and serve.
Nutritional Information Per Serving: Calories: 100; Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g
BAKED BEEF EMPANADAS
Recipe Yield: Yield: Makes 20 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas.
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Ingredients
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol
Friday, June 19, 2026
Thursday, June 18, 2026
Soup
There's something satisfying about homemade Soup. To that end, here are six diabetic-friendly soup recipes to help you through the day, including Savory Bean Spinach Soup and Beef Vegetable Soup. Enjoy!
CHICKPEA SOUP
Recipe Yield: Serves: 6 (1-cup) Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/chickpea-soup.
Ingredients
1 teaspoon virgin olive oil
1 small onion, chopped
1 garlic clove, minced
1 celery stalk, sliced
1 carrot, sliced
1/2 small red bell pepper, diced
1 cup canned Italian plum tomatoes with liquid
1/2 tsp dried leaf basil, or 1-1/2 tsp chopped fresh basil
1 cup canned chickpeas (garbanzos), rinsed, drained
4 cups Chicken Broth
Pepper to taste
Directions
In a non-stick saucepan, heat the oil and cook onion, garlic and celery 5 minutes. Add remaining ingredients. Bring to a boil, reduce heat and simmer, covered, 20 minutes.
Nutritional Information Per Serving: Calories: 74; Fat: 1 g; Sodium: 96 mg; Protein: 5 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 Starch/Bread
VEGETARIAN HOT AND SOUR SOUP
Recipe Yield: Yield: 8 servings.Serving size: 1 cup
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View this online at https://diabeticgourmet.com/diabetic-recipe/vegetarian-hot-and-sour-soup.
Ingredients
4 dried Chinese black (shiitake) mushrooms
hot water
2 tsp canola oil
1 carrot, peeled and julienned
5 cups vegetable broth
1/4 cup canned bamboo shoots, drained, julienned
3 Tbsp cornstarch, dissolved in 1/4 cup cold water
3 Tbsp low-sodium soy sauce
1/3 cup rice vinegar
3/4 tsp ground white pepper
6 oz savory baked or firm tofu, julienned
2 eggs, lightly beaten
2 stalks green onion, thinly sliced
Directions
In small bowl, soak dried mushrooms in hot water for 20 minutes or until softened. Cut off stems and any hard areas and discard. Cut caps into thin slices. Set aside.
In stock pot, heat canola oil over medium-high heat. Add mushrooms and carrots and cook 2 minutes or until carrots are just soft. Add vegetable broth and bamboo shoots and bring to a boil. Add cornstarch mixture and stir until soup thickens, about 2 minutes. Add soy sauce, rice vinegar and white pepper. Stir.
Add tofu and bring soup back to a boil. While stirring soup in circular motion in one direction, pour eggs in thin stream into soup.
Remove soup from heat. Stir in green onions. Taste and adjust flavour with rice vinegar and white pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 80; Fat: 3.5 g; Fiber: 2 g; Sodium: 450 mg; Cholesterol: 55 mg; Protein: 4 g; Carbohydrates: 8 g
BEEF VEGETABLE SOUP
Recipe Yield: Servings: 10
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Book Title: Suzi Castle's Deliciously Healthy Favorite Foods
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-vegetable-soup.
Ingredients
1 beef shank bone with 1lb. meat
2-1/2 quarts water
2 bay leaves
1/3 cup chopped celery leaves
1/4 cup chopped fresh parsley
1 tsp Morton Lite Salt Mixture
1/2 tsp freshly ground pepper
1 envelope (1oz.) onion soup mix
1 can (15oz.) stewed tomatoes with juice
1 package (10oz.) frozen mixed vegetables
1 cup peeled, diced potatoes
1 cup sliced celery
Directions
Remove any fat from the beef.
In a large, covered soup pot, simmer the beef bone with meat in water with bay leaves, celery leaves, parsley, Morton Lite Salt Mixture, pepper, and onion soup mix until meat is tender, about 2-1/2 hours.
Remove the one, meat and bay leaves. Chill broth and remove any fat. Cut meat into bite size pieces and return to broth. Discard bone and bay leaves.
Add tomatoes, frozen vegetables, potatoes, and celery.
Cover and simmer for 25 minutes. Serve hot.
Nutritional Information Per Serving: Calories: 106; Fat: 2.46 g; Sodium: 306 mg; Cholesterol: 28 mg; Protein: 12.2 g; Carbohydrates: 9 g
Diabetic Exchanges: 1 lean meat; 1/2 bread; 1 vegetable
SAVORY BEAN SPINACH SOUP
This is from Eating Well, and begins, "Let a slow cooker complete this vegetarian soup. Serve it in cups as a sandwich side or ladle it into bowls for a light meal."
Prep Time: 15 minutes; Additional Time: 5 hours; Total Time: 5 hours 15 minutes; Yield: 6 servings
To view this online, go to https://www.eatingwell.com/recipe/259615/savory-bean-spinach-soup/.
Ingredients
3 (14 ounce) cans vegetable broth
1 (15 ounce) can tomato puree
1 (15 ounce) can white or Great Northern beans, rinsed and drained
1/2 cup converted white rice
1/2 cup finely chopped onion
2 cloves garlic, minced
1 teaspoon dried basil, crushed
1/4 teaspoon salt
1/4 teaspoon ground black pepper
8 cups coarsely chopped fresh spinach or kale leaves
Finely shredded Parmesan cheese
Directions
In a 3-1/2- or 4-quart slow cooker combine broth, tomato puree, beans, rice, onion, garlic, basil, salt, and pepper.
Cover; cook on low-heat setting for 5 to 7 hours or on high-heat setting for 2-1/2 to 3-1/2 hours.
Stir spinach into soup. Serve with Parmesan cheese.
ENGLISH PEA SOUP
Prep Time: 20 Minutes; Cost: $; Servings: 8; Difficulty Level: 2
View this online at https://diabeticgourmet.com/diabetic-recipes/english-pea-soup
Ingredients
10 oz pkg frozen English peas
1/4 head lettuce
3 oz fresh lettuce
3 oz fresh spinach leaves
1/2 cup green onions -- chopped
2 tsp chicken bouillion granules
1/8 tsp black pepper
1-1/4 cup water
1/4 cup skim milk
Directions
Combine English peas, lettuce, spinach, green onions, bouillion granules, chervil and pepper in a large saucepan; stir in water.
Cover and bring to a boil; reduce heat, and simmer 20 minutes. Process mixture to saucepan, and stir in milk. Cook over medium heat, stirring frequently, until thoroughly heated.
Nutritional Information Per Serving: Calories: 46; Sodium: 64 mg; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 starch/bread
GOULASH SOUP
Recipe Yield: Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/goulash-soup.
Ingredients
1 cup chopped onion
1 clove garlic, minced
1/2 pound lean round steak, cut into 1/2" cubes
4 cups water
1 beef bouillon cube
1-2 tablespoons paprika
1/2 teaspoon Morton Lite Salt Mixture
2 ounces tomato paste (or substitute 1 peeled tomato, cut up)
1 medium potato, peeled and diced
Directions
In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.
Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch
CHICKPEA SOUP
Recipe Yield: Serves: 6 (1-cup) Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/chickpea-soup.
Ingredients
1 teaspoon virgin olive oil
1 small onion, chopped
1 garlic clove, minced
1 celery stalk, sliced
1 carrot, sliced
1/2 small red bell pepper, diced
1 cup canned Italian plum tomatoes with liquid
1/2 tsp dried leaf basil, or 1-1/2 tsp chopped fresh basil
1 cup canned chickpeas (garbanzos), rinsed, drained
4 cups Chicken Broth
Pepper to taste
Directions
In a non-stick saucepan, heat the oil and cook onion, garlic and celery 5 minutes. Add remaining ingredients. Bring to a boil, reduce heat and simmer, covered, 20 minutes.
Nutritional Information Per Serving: Calories: 74; Fat: 1 g; Sodium: 96 mg; Protein: 5 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 Starch/Bread
VEGETARIAN HOT AND SOUR SOUP
Recipe Yield: Yield: 8 servings.Serving size: 1 cup
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View this online at https://diabeticgourmet.com/diabetic-recipe/vegetarian-hot-and-sour-soup.
Ingredients
4 dried Chinese black (shiitake) mushrooms
hot water
2 tsp canola oil
1 carrot, peeled and julienned
5 cups vegetable broth
1/4 cup canned bamboo shoots, drained, julienned
3 Tbsp cornstarch, dissolved in 1/4 cup cold water
3 Tbsp low-sodium soy sauce
1/3 cup rice vinegar
3/4 tsp ground white pepper
6 oz savory baked or firm tofu, julienned
2 eggs, lightly beaten
2 stalks green onion, thinly sliced
Directions
In small bowl, soak dried mushrooms in hot water for 20 minutes or until softened. Cut off stems and any hard areas and discard. Cut caps into thin slices. Set aside.
In stock pot, heat canola oil over medium-high heat. Add mushrooms and carrots and cook 2 minutes or until carrots are just soft. Add vegetable broth and bamboo shoots and bring to a boil. Add cornstarch mixture and stir until soup thickens, about 2 minutes. Add soy sauce, rice vinegar and white pepper. Stir.
Add tofu and bring soup back to a boil. While stirring soup in circular motion in one direction, pour eggs in thin stream into soup.
Remove soup from heat. Stir in green onions. Taste and adjust flavour with rice vinegar and white pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 80; Fat: 3.5 g; Fiber: 2 g; Sodium: 450 mg; Cholesterol: 55 mg; Protein: 4 g; Carbohydrates: 8 g
BEEF VEGETABLE SOUP
Recipe Yield: Servings: 10
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Book Title: Suzi Castle's Deliciously Healthy Favorite Foods
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-vegetable-soup.
Ingredients
1 beef shank bone with 1lb. meat
2-1/2 quarts water
2 bay leaves
1/3 cup chopped celery leaves
1/4 cup chopped fresh parsley
1 tsp Morton Lite Salt Mixture
1/2 tsp freshly ground pepper
1 envelope (1oz.) onion soup mix
1 can (15oz.) stewed tomatoes with juice
1 package (10oz.) frozen mixed vegetables
1 cup peeled, diced potatoes
1 cup sliced celery
Directions
Remove any fat from the beef.
In a large, covered soup pot, simmer the beef bone with meat in water with bay leaves, celery leaves, parsley, Morton Lite Salt Mixture, pepper, and onion soup mix until meat is tender, about 2-1/2 hours.
Remove the one, meat and bay leaves. Chill broth and remove any fat. Cut meat into bite size pieces and return to broth. Discard bone and bay leaves.
Add tomatoes, frozen vegetables, potatoes, and celery.
Cover and simmer for 25 minutes. Serve hot.
Nutritional Information Per Serving: Calories: 106; Fat: 2.46 g; Sodium: 306 mg; Cholesterol: 28 mg; Protein: 12.2 g; Carbohydrates: 9 g
Diabetic Exchanges: 1 lean meat; 1/2 bread; 1 vegetable
SAVORY BEAN SPINACH SOUP
This is from Eating Well, and begins, "Let a slow cooker complete this vegetarian soup. Serve it in cups as a sandwich side or ladle it into bowls for a light meal."
Prep Time: 15 minutes; Additional Time: 5 hours; Total Time: 5 hours 15 minutes; Yield: 6 servings
To view this online, go to https://www.eatingwell.com/recipe/259615/savory-bean-spinach-soup/.
Ingredients
3 (14 ounce) cans vegetable broth
1 (15 ounce) can tomato puree
1 (15 ounce) can white or Great Northern beans, rinsed and drained
1/2 cup converted white rice
1/2 cup finely chopped onion
2 cloves garlic, minced
1 teaspoon dried basil, crushed
1/4 teaspoon salt
1/4 teaspoon ground black pepper
8 cups coarsely chopped fresh spinach or kale leaves
Finely shredded Parmesan cheese
Directions
In a 3-1/2- or 4-quart slow cooker combine broth, tomato puree, beans, rice, onion, garlic, basil, salt, and pepper.
Cover; cook on low-heat setting for 5 to 7 hours or on high-heat setting for 2-1/2 to 3-1/2 hours.
Stir spinach into soup. Serve with Parmesan cheese.
ENGLISH PEA SOUP
Prep Time: 20 Minutes; Cost: $; Servings: 8; Difficulty Level: 2
View this online at https://diabeticgourmet.com/diabetic-recipes/english-pea-soup
Ingredients
10 oz pkg frozen English peas
1/4 head lettuce
3 oz fresh lettuce
3 oz fresh spinach leaves
1/2 cup green onions -- chopped
2 tsp chicken bouillion granules
1/8 tsp black pepper
1-1/4 cup water
1/4 cup skim milk
Directions
Combine English peas, lettuce, spinach, green onions, bouillion granules, chervil and pepper in a large saucepan; stir in water.
Cover and bring to a boil; reduce heat, and simmer 20 minutes. Process mixture to saucepan, and stir in milk. Cook over medium heat, stirring frequently, until thoroughly heated.
Nutritional Information Per Serving: Calories: 46; Sodium: 64 mg; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 starch/bread
GOULASH SOUP
Recipe Yield: Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/goulash-soup.
Ingredients
1 cup chopped onion
1 clove garlic, minced
1/2 pound lean round steak, cut into 1/2" cubes
4 cups water
1 beef bouillon cube
1-2 tablespoons paprika
1/2 teaspoon Morton Lite Salt Mixture
2 ounces tomato paste (or substitute 1 peeled tomato, cut up)
1 medium potato, peeled and diced
Directions
In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.
Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch
Wednesday, June 17, 2026
Wednesday Recipes
Here are six diabetic-friendly recipes to help you through the day, including Spicy Thai Chicken and Lemon Pudding Cake. Enjoy!
TEXAS RED CHILI
Recipe Yield: Servings: 8
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/texas-red-chili.
Ingredients
2 tablespoons vegetable oil
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
1 cup chopped onion
3 jalapeno chiles, halved, seeded and finely, chopped
2 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper (cayenne)
1 can (13-3/4 ounces) beef broth
2 cans (14-1/2 ounces each) stewed tomatoes
1 bottle (12 ounces) beer
1 bay leaf
Lime wedges for garnish
Directions
Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot. Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
To serve, ladle chili into bowls. Garnish each bowl with lime wedge.
Nutritional Information Per Serving: Calories: 334; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Protein: 30 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat
CHICKEN MARSALA
Recipe Yield: Servings: 4
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-marsala.
Ingredients
1/4 cup flour
Dash white pepper
Dash oregano
Dash basil
1-1/4 pound boneless chicken breasts
1 tablespoon safflower oil
1 tablespoon butter or margarine
1/2 pound mushrooms, sliced
1 cup marsala wine or dry sherry
Directions
Mix the flour, white pepper, oregano, and basil together on a plate.
Wash and dry the chicken breasts and coat each with the flour mixture. Reserve any leftover flour.
Heat the oil and butter in a frying pan. Add the chicken breasts and saute gently until brown and tender on both sides, about 15 minutes. Remove the breasts to a dish.
Add the mushrooms and 1/4 cup of the wine; cook for about 5 minutes over low heat. Scrape the bottom of pan to loosen any flour. Stir in any reserved flour and the remaining wine.
Simmer until the mixture thickens, stirring constantly. Slip the cooked breasts into the sauce. Cook gently for about 5 minutes or more.
Nutritional Information Per Serving: Calories: 333; Fat: 9.1 g; Sodium: 106 mg; Protein: 21 g; Carbohydrates: 9 g
Diabetic Exchanges: 3/4 Bread/Starch, 3 Low-Fat Meat
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Recipe Yield: Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g
Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
LEEK-MUSHROOM SOUP
Prep Time: 25 Minutes; Cost: $; Servings: 8; Difficulty Level: 2
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Book Title: Suzi Castle's Deliciously Healthy Favorite Foods
View this online at https://diabeticgourmet.com/diabetic-recipes/leek-mushroom-soup.
Ingredients
6 large leeks
1/2 pound mushrooms, sliced
2 cloves garlic, minced
1/4 tsp dried tarragon leaves
1/3 cup flour
1/4 tsp white pepper
2 cups low-fat (1% fat) milk
4 cups low-sodium chicken broth
Directions
Trim root ends and tough, dark green tops off leeks. Split leeks lengthwise, rinse with water, and slice thinly to make 1 quart of cut leeks.
In a large, heavy soup pot sprayed with nonstick spray, cook leeks, mushrooms, garlic, tarragon and pepper over medium-high heat, stirring often for 15 minutes. Cover pot if vegetables become too dry.
In a blender, mix flour with milk. Add to cooked vegetables. Add chicken broth and cook over medium heat, stirring constantly, until thickened.
Nutritional Information Per Serving: Calories: 115; Fat: 2 g; Sodium: 407 mg; Cholesterol: 4 mg; Protein: 9 g; Carbohydrates: 16 g
Diabetic Exchanges: 2 vegetable; 1/2 low-fat milk
LEMON PUDDING CAKE
Recipe Yield: Servings: 6
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-pudding-cake.
Ingredients
3 Large eggs, separated
3/4 Cup sugar, divided
2 Tbsp butter or margarine, at room temperature
1 Tbsp grated lemon peel
1 Cup lowfat buttermilk
1/3 Cup lemon juice (fresh)
1/4 Cup all-purpose flour
Directions
Preheat oven to 350F. Set a spray-coated souffle dish or other straight-sided baking dish in a larger baking pan that is at least 2-inches deep; set aside.
In a deep bowl, beat egg whites with an electric mixer on high speed until foamy. Gradually beat in 1/4 cup of the sugar; continue to beat until whites hold short, distinct peaks. Set aside.
In another bowl, combine butter, remaining 1/2 cup sugar, lemon peel and egg yolks. Beat on high speed until mixture is thick and lemon-colored. Stir in buttermilk, lemon juice and flour. Add about 1/4 of the egg whites to batter; stir to mix well, Gently, but thoroughly, fold in remaining whites.
Pour batter into souffle dish. Set dish (in baking pan) on middle rack of oven. Pour boiling water into BAKING PAN up to the level of the batter in the souffle dish. Bake until top of pudding is a rich brown and center feels firm when lightly pressed, about 1 hour. Serve pudding hot or cool, spooning portions up from the bottom of the baking dish to get the lemon sauce that has formed beneath the pudding.
Nutritional Information Per Serving: Calories: 192; Fat: 6 g; Sodium: 100 mg; Cholesterol: 72 mg; Carbohydrates: 32 g
Diabetic Exchanges: 2 Bread/Starch, 1 Fat
SPICY THAI CHICKEN
Recipe Yield: Servings: 2 (4 oz. each)
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken.
Ingredients
1 small red bell pepper, chopped
2 tbsp white vinegar
1/4 tsp crushed red pepper flakes
1 packet Equal sugar substitute (or similar substitute)
2-4oz boneless chicken breasts, skinned
1 lime, sliced into 6 wedges
Directions
Puree red bell pepper with vinegar in a food processor.
Pour puree into a saucepan. Add red pepper flakes and bring to a boil.
Reduce heat to simmer and cook for 3 minutes more.
Remove from the heat and let stand til cool.
Once the red pepper puree is cooled, stir in the Equal sugar substitute.
In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.
Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.
Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.
Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Lean Meat
TEXAS RED CHILI
Recipe Yield: Servings: 8
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/texas-red-chili.
Ingredients
2 tablespoons vegetable oil
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
1 cup chopped onion
3 jalapeno chiles, halved, seeded and finely, chopped
2 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper (cayenne)
1 can (13-3/4 ounces) beef broth
2 cans (14-1/2 ounces each) stewed tomatoes
1 bottle (12 ounces) beer
1 bay leaf
Lime wedges for garnish
Directions
Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot. Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
To serve, ladle chili into bowls. Garnish each bowl with lime wedge.
Nutritional Information Per Serving: Calories: 334; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Protein: 30 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat
CHICKEN MARSALA
Recipe Yield: Servings: 4
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-marsala.
Ingredients
1/4 cup flour
Dash white pepper
Dash oregano
Dash basil
1-1/4 pound boneless chicken breasts
1 tablespoon safflower oil
1 tablespoon butter or margarine
1/2 pound mushrooms, sliced
1 cup marsala wine or dry sherry
Directions
Mix the flour, white pepper, oregano, and basil together on a plate.
Wash and dry the chicken breasts and coat each with the flour mixture. Reserve any leftover flour.
Heat the oil and butter in a frying pan. Add the chicken breasts and saute gently until brown and tender on both sides, about 15 minutes. Remove the breasts to a dish.
Add the mushrooms and 1/4 cup of the wine; cook for about 5 minutes over low heat. Scrape the bottom of pan to loosen any flour. Stir in any reserved flour and the remaining wine.
Simmer until the mixture thickens, stirring constantly. Slip the cooked breasts into the sauce. Cook gently for about 5 minutes or more.
Nutritional Information Per Serving: Calories: 333; Fat: 9.1 g; Sodium: 106 mg; Protein: 21 g; Carbohydrates: 9 g
Diabetic Exchanges: 3/4 Bread/Starch, 3 Low-Fat Meat
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Recipe Yield: Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g
Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
LEEK-MUSHROOM SOUP
Prep Time: 25 Minutes; Cost: $; Servings: 8; Difficulty Level: 2
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Book Title: Suzi Castle's Deliciously Healthy Favorite Foods
View this online at https://diabeticgourmet.com/diabetic-recipes/leek-mushroom-soup.
Ingredients
6 large leeks
1/2 pound mushrooms, sliced
2 cloves garlic, minced
1/4 tsp dried tarragon leaves
1/3 cup flour
1/4 tsp white pepper
2 cups low-fat (1% fat) milk
4 cups low-sodium chicken broth
Directions
Trim root ends and tough, dark green tops off leeks. Split leeks lengthwise, rinse with water, and slice thinly to make 1 quart of cut leeks.
In a large, heavy soup pot sprayed with nonstick spray, cook leeks, mushrooms, garlic, tarragon and pepper over medium-high heat, stirring often for 15 minutes. Cover pot if vegetables become too dry.
In a blender, mix flour with milk. Add to cooked vegetables. Add chicken broth and cook over medium heat, stirring constantly, until thickened.
Nutritional Information Per Serving: Calories: 115; Fat: 2 g; Sodium: 407 mg; Cholesterol: 4 mg; Protein: 9 g; Carbohydrates: 16 g
Diabetic Exchanges: 2 vegetable; 1/2 low-fat milk
LEMON PUDDING CAKE
Recipe Yield: Servings: 6
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-pudding-cake.
Ingredients
3 Large eggs, separated
3/4 Cup sugar, divided
2 Tbsp butter or margarine, at room temperature
1 Tbsp grated lemon peel
1 Cup lowfat buttermilk
1/3 Cup lemon juice (fresh)
1/4 Cup all-purpose flour
Directions
Preheat oven to 350F. Set a spray-coated souffle dish or other straight-sided baking dish in a larger baking pan that is at least 2-inches deep; set aside.
In a deep bowl, beat egg whites with an electric mixer on high speed until foamy. Gradually beat in 1/4 cup of the sugar; continue to beat until whites hold short, distinct peaks. Set aside.
In another bowl, combine butter, remaining 1/2 cup sugar, lemon peel and egg yolks. Beat on high speed until mixture is thick and lemon-colored. Stir in buttermilk, lemon juice and flour. Add about 1/4 of the egg whites to batter; stir to mix well, Gently, but thoroughly, fold in remaining whites.
Pour batter into souffle dish. Set dish (in baking pan) on middle rack of oven. Pour boiling water into BAKING PAN up to the level of the batter in the souffle dish. Bake until top of pudding is a rich brown and center feels firm when lightly pressed, about 1 hour. Serve pudding hot or cool, spooning portions up from the bottom of the baking dish to get the lemon sauce that has formed beneath the pudding.
Nutritional Information Per Serving: Calories: 192; Fat: 6 g; Sodium: 100 mg; Cholesterol: 72 mg; Carbohydrates: 32 g
Diabetic Exchanges: 2 Bread/Starch, 1 Fat
SPICY THAI CHICKEN
Recipe Yield: Servings: 2 (4 oz. each)
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken.
Ingredients
1 small red bell pepper, chopped
2 tbsp white vinegar
1/4 tsp crushed red pepper flakes
1 packet Equal sugar substitute (or similar substitute)
2-4oz boneless chicken breasts, skinned
1 lime, sliced into 6 wedges
Directions
Puree red bell pepper with vinegar in a food processor.
Pour puree into a saucepan. Add red pepper flakes and bring to a boil.
Reduce heat to simmer and cook for 3 minutes more.
Remove from the heat and let stand til cool.
Once the red pepper puree is cooled, stir in the Equal sugar substitute.
In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.
Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.
Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.
Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Lean Meat
Tuesday, June 16, 2026
Taco Tuesday
It's time for another Taco Tuesday. Today's diabetic-friendly offerings include Buffalo Style Tacos and Sweet Potato and Spinach Chicken Tacos. Yum! Enjoy!
EASY GREEN CHILE CHICKEN TACOS
This taco recipe is from Kaleigh McMordie, MCN, RDN, who not only posts recipes on VeryWell Fit, but has her own food site, called Lively Table.
For this recipe, Kaleigh wrote, “Instead of making the same old tacos this week, why not change things up with delicious and healthy green chile chicken tacos?
“This chicken taco recipe is super easy to make. Just boil the chicken in a bit of broth, shred, and add diced green chiles. It's a simple nutritious meal that the whole family will love.
“Corn tortillas are naturally whole grain, so they make a great choice for these tacos. Top with a bit of shredded red cabbage, creamy avocado, and fresh cilantro to make a weeknight meal.”
Total Time: 35 minutes; Prep Time: 5 minutes; CookTime: 30 minutes; Servings: 4 (2 tacos each)
To view this online, click here.
Ingredients
1 (8-ounce) boneless, skinless chicken breast
2 cloves garlic
1 fresh jalapeno
1 cup low sodium chicken broth
Water
1 can (7-ounce) diced green chiles
8 warm corn tortillas
1 small avocado, sliced
1 cup red cabbage, shredded
Fresh cilantro, to taste
Preparation
In a medium saucepan, add chicken, garlic, jalapeno, and broth. Add water to cover the chicken. Cover and simmer over medium-low heat until chicken is cooked through, about 20 minutes. Remove chicken and shred using two forks. Discard garlic and jalapeno, reserving cooking liquid.
In a skillet, add green chiles and shredded chicken. Cook over low heat, stirring until warmed through and sauce is thickened. Add reserved cooking liquid as needed to keep the chicken moist.
Serve with warmed corn tortillas, avocado, cabbage, and cilantro.
Ingredient Variations and Substitutions
Use any type of tortilla that you like. Look for whole grain options, if possible.
You can also leave out the tortillas and serve the chicken on top of lettuce to make a taco salad or with brown rice and beans to make taco bowls.
Canned green chiles are usually found in the Mexican food aisle at the grocery store. They come in two varieties, spicy and mild. Choose the kind that best suits your taste.
Cooking and Serving Tips
Serve tacos with a side of low-sodium canned black beans for a quick and easy meal.
Add any toppings you like, such as your favorite salsa, tomatoes, or a dollop of plain Greek yogurt.
SWEET POTATO AND SPINACH CHICKEN TACOS
This is from Diabetes Food Hub, and begins, "Unexpected taco fillings are all the rage on the food truck scene. Make these rich and savory versions at home!"
Prep Time: 5 minutes; Cook Time: 20 minutes; Servings: 4; Serving Size: 1 taco
To view this online, go to https://www.diabetesfoodhub.org/recipes/sweet-potato-and-spinach-chicken-tacos.html.
Ingredients
1-1/2 tbsp olive oil
1 clove garlic (minced)
24 oz. baby spinach
1 (about 8 oz) large sweet potato (peeled and diced)
1/4 tsp cumin
1/4 tsp black pepper
4 tbsp water
1 cup cooked shredded chicken
4 6-inch corn tortillas (warmed)
4 tsp light sour cream
1/2 cup pico de gallo or salsa
Directions
In a large nonstick pan, heat the oil over medium heat. Add the garlic and sauté for 30 seconds. Add the spinach and sauté for 3 to 4 minutes.
Add the sweet potato, cumin, black pepper, and water to the pan. Sauté for 2 minutes. Cover, reduce the heat to low, and cook for 8 minutes.
Add the chicken to the pan and mix to incorporate. Heat for 2 minutes.
Fill each tortilla with 1/4 of the chicken and sweet potato mixture. Top with 1 Tsp. of sour cream and 2 Tbsp. of pico de gallo.
BUFFALO STYLE TACOS
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1341
View recipe with photo: http://diabeticgourmet.com/recipes/html/1341.shtml
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Protein: 14 g; Fat: 13 g; Sodium: 260 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 13 g
TACOS CON PUERCO
Recipe Yield: Yield: Serves 4
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/tacos-con-puerco.
Ingredients
1 pound Ground Pork
1 (14-1/2 oz) can tomatoes, diced, fire-roasted
1/4 cup chopped onion
1 tablespoon chili powder
1/4 teaspoon garlic powder
salt, to taste
black pepper, to taste
8 taco shells
2 cups iceberg lettuce, shredded
2 tomatoes, cut in wedges
1 cup Cheddar cheese, shredded
Directions
In heavy skillet, brown ground pork; stir in undrained canned tomatoes, onion, chili powder and garlic powder.
Bring to boiling; reduce heat and simmer, uncovered, until most liquid evaporates, about 15 minutes, stirring occasionally.
Season to taste with salt and pepper.
Heat taco shells and portion filling into shells; top with tomatoes and lettuce.
Notes:
Set up the table for everyone to be able to assemble their own tacos. Remember to have salsa, sour cream, hot sauce, guacamole and other taco favorites for condiments.
Nutritional Information Per Serving: Calories: 285; Fat: 11 g; Saturated Fat: 3 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 57 mg; Protein: 25 g; Carbohydrates: 21 g
BUFFALO SOFT TACOS
4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
View Recipe: http://diabeticgourmet.com/recipes/html/573.shtml
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's Red Hot Sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Nutritional Information Per Serving: Calories: 351; Protein: 30 g; Fat: 13 g; Sodium: 1220 mg; Cholesterol: 72 mg; Saturated Fat: 5 g; Dietary Fiber: 5 g; Carbohydrates: 26 g; Exchanges: 1-1/2 Starch, 4 Meat, lean
FISH TACOS WITH AVOCADO SALSA
Recipe Yield: Yield: 4 servings.Serving size: 2 tacos
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association
View this online at https://diabeticgourmet.com/diabetic-recipes/fish-tacos-with-avocado-salsa.
Ingredients
1/4 cup all-purpose flour, spooned into measuring cup and leveled
1/4 cup cornmeal
1/2 tsp onion powder
1/2 tsp chili powder
4 fish fillets (1 lb), such as tilapia or cod, rinsed, patted dry, and cut into 8 strips total
2 Tbsp canola oil
1/4 tsp salt
8 corn tortillas, warmed
1/2 medium avocado, peeled, pitted, and diced
1/2 cup fresh pico de gallo, salsa verde, or picante sauce
1 medium lime, cut into 8 wedges
Directions
Combine flour, cornmeal, onion powder, and chili powder in a shallow dish, such as a pie pan. Coat fish with mixture.
Heat canola oil in a large nonstick skillet over medium high heat. Add fish; cook 3 minutes on each side or until browned and fish flakes with a fork. Place on a serving platter and sprinkle evenly with salt.
Place fish in warmed tortillas, and top with equal amounts of avocado and pico de gallo. Squeeze a lime wedge over each tortilla.
Notes:
Experts recommend eating seafood at least twice a week, so take a break from the standby beef taco and go with fish.
Nutritional Information Per Serving: Calories: 375; Fat: 14 g; Saturated Fat: 2.2 g; Fiber: 5 g; Sodium: 335 mg; Cholesterol: 75 mg; Protein: 27 g; Carbohydrates: 37 g
EASY GREEN CHILE CHICKEN TACOS
This taco recipe is from Kaleigh McMordie, MCN, RDN, who not only posts recipes on VeryWell Fit, but has her own food site, called Lively Table.
For this recipe, Kaleigh wrote, “Instead of making the same old tacos this week, why not change things up with delicious and healthy green chile chicken tacos?
“This chicken taco recipe is super easy to make. Just boil the chicken in a bit of broth, shred, and add diced green chiles. It's a simple nutritious meal that the whole family will love.
“Corn tortillas are naturally whole grain, so they make a great choice for these tacos. Top with a bit of shredded red cabbage, creamy avocado, and fresh cilantro to make a weeknight meal.”
Total Time: 35 minutes; Prep Time: 5 minutes; CookTime: 30 minutes; Servings: 4 (2 tacos each)
To view this online, click here.
Ingredients
1 (8-ounce) boneless, skinless chicken breast
2 cloves garlic
1 fresh jalapeno
1 cup low sodium chicken broth
Water
1 can (7-ounce) diced green chiles
8 warm corn tortillas
1 small avocado, sliced
1 cup red cabbage, shredded
Fresh cilantro, to taste
Preparation
In a medium saucepan, add chicken, garlic, jalapeno, and broth. Add water to cover the chicken. Cover and simmer over medium-low heat until chicken is cooked through, about 20 minutes. Remove chicken and shred using two forks. Discard garlic and jalapeno, reserving cooking liquid.
In a skillet, add green chiles and shredded chicken. Cook over low heat, stirring until warmed through and sauce is thickened. Add reserved cooking liquid as needed to keep the chicken moist.
Serve with warmed corn tortillas, avocado, cabbage, and cilantro.
Ingredient Variations and Substitutions
Use any type of tortilla that you like. Look for whole grain options, if possible.
You can also leave out the tortillas and serve the chicken on top of lettuce to make a taco salad or with brown rice and beans to make taco bowls.
Canned green chiles are usually found in the Mexican food aisle at the grocery store. They come in two varieties, spicy and mild. Choose the kind that best suits your taste.
Cooking and Serving Tips
Serve tacos with a side of low-sodium canned black beans for a quick and easy meal.
Add any toppings you like, such as your favorite salsa, tomatoes, or a dollop of plain Greek yogurt.
SWEET POTATO AND SPINACH CHICKEN TACOS
This is from Diabetes Food Hub, and begins, "Unexpected taco fillings are all the rage on the food truck scene. Make these rich and savory versions at home!"
Prep Time: 5 minutes; Cook Time: 20 minutes; Servings: 4; Serving Size: 1 taco
To view this online, go to https://www.diabetesfoodhub.org/recipes/sweet-potato-and-spinach-chicken-tacos.html.
Ingredients
1-1/2 tbsp olive oil
1 clove garlic (minced)
24 oz. baby spinach
1 (about 8 oz) large sweet potato (peeled and diced)
1/4 tsp cumin
1/4 tsp black pepper
4 tbsp water
1 cup cooked shredded chicken
4 6-inch corn tortillas (warmed)
4 tsp light sour cream
1/2 cup pico de gallo or salsa
Directions
In a large nonstick pan, heat the oil over medium heat. Add the garlic and sauté for 30 seconds. Add the spinach and sauté for 3 to 4 minutes.
Add the sweet potato, cumin, black pepper, and water to the pan. Sauté for 2 minutes. Cover, reduce the heat to low, and cook for 8 minutes.
Add the chicken to the pan and mix to incorporate. Heat for 2 minutes.
Fill each tortilla with 1/4 of the chicken and sweet potato mixture. Top with 1 Tsp. of sour cream and 2 Tbsp. of pico de gallo.
BUFFALO STYLE TACOS
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1341
View recipe with photo: http://diabeticgourmet.com/recipes/html/1341.shtml
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Protein: 14 g; Fat: 13 g; Sodium: 260 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 13 g
TACOS CON PUERCO
Recipe Yield: Yield: Serves 4
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/tacos-con-puerco.
Ingredients
1 pound Ground Pork
1 (14-1/2 oz) can tomatoes, diced, fire-roasted
1/4 cup chopped onion
1 tablespoon chili powder
1/4 teaspoon garlic powder
salt, to taste
black pepper, to taste
8 taco shells
2 cups iceberg lettuce, shredded
2 tomatoes, cut in wedges
1 cup Cheddar cheese, shredded
Directions
In heavy skillet, brown ground pork; stir in undrained canned tomatoes, onion, chili powder and garlic powder.
Bring to boiling; reduce heat and simmer, uncovered, until most liquid evaporates, about 15 minutes, stirring occasionally.
Season to taste with salt and pepper.
Heat taco shells and portion filling into shells; top with tomatoes and lettuce.
Notes:
Set up the table for everyone to be able to assemble their own tacos. Remember to have salsa, sour cream, hot sauce, guacamole and other taco favorites for condiments.
Nutritional Information Per Serving: Calories: 285; Fat: 11 g; Saturated Fat: 3 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 57 mg; Protein: 25 g; Carbohydrates: 21 g
BUFFALO SOFT TACOS
4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
View Recipe: http://diabeticgourmet.com/recipes/html/573.shtml
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's Red Hot Sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Nutritional Information Per Serving: Calories: 351; Protein: 30 g; Fat: 13 g; Sodium: 1220 mg; Cholesterol: 72 mg; Saturated Fat: 5 g; Dietary Fiber: 5 g; Carbohydrates: 26 g; Exchanges: 1-1/2 Starch, 4 Meat, lean
FISH TACOS WITH AVOCADO SALSA
Recipe Yield: Yield: 4 servings.Serving size: 2 tacos
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association
View this online at https://diabeticgourmet.com/diabetic-recipes/fish-tacos-with-avocado-salsa.
Ingredients
1/4 cup all-purpose flour, spooned into measuring cup and leveled
1/4 cup cornmeal
1/2 tsp onion powder
1/2 tsp chili powder
4 fish fillets (1 lb), such as tilapia or cod, rinsed, patted dry, and cut into 8 strips total
2 Tbsp canola oil
1/4 tsp salt
8 corn tortillas, warmed
1/2 medium avocado, peeled, pitted, and diced
1/2 cup fresh pico de gallo, salsa verde, or picante sauce
1 medium lime, cut into 8 wedges
Directions
Combine flour, cornmeal, onion powder, and chili powder in a shallow dish, such as a pie pan. Coat fish with mixture.
Heat canola oil in a large nonstick skillet over medium high heat. Add fish; cook 3 minutes on each side or until browned and fish flakes with a fork. Place on a serving platter and sprinkle evenly with salt.
Place fish in warmed tortillas, and top with equal amounts of avocado and pico de gallo. Squeeze a lime wedge over each tortilla.
Notes:
Experts recommend eating seafood at least twice a week, so take a break from the standby beef taco and go with fish.
Nutritional Information Per Serving: Calories: 375; Fat: 14 g; Saturated Fat: 2.2 g; Fiber: 5 g; Sodium: 335 mg; Cholesterol: 75 mg; Protein: 27 g; Carbohydrates: 37 g
Monday, June 15, 2026
Meatless Monday
It's time for another Meatless Monday. Today's offerings include Black Bean Burgers with Avocado-Lime Mayo and Cheese and Rice Stuffed Peppers. Enjoy!
LENTIL SLOPPY JOES
This is from Diabetes Food Hub.
Prep Time: 15 minutes; Cook Time: 30 minutes; Servings: 6; Serving Size: 1 hamburger bun and about 1/2 cup lentil mix
To view this online, go to https://diabetesfoodhub.org/recipes/lentil-sloppy-joes.
Ingredients
1 medium white onion (sliced into 12 thin onion slices)
6 leaves lettuce
6 whole whole wheat hamburger buns
1/4 tsp salt
1/2 tsp smoked paprika
1/2 tsp chili powder
1 tbsp Worcestershire sauce
1 tbsp brown sugar
1/4 cup tomato sauce
1 cup lentils (green, rinsed)
2 cups low sodium vegetable broth
2 cloves garlic (minced)
1 small yellow onion (diced)
1 tbsp Extra Virgin Olive Oil
Directions
Place a saucepan over medium heat. Add the oil, onion, and garlic. Cook, stirring occasionally, until onion begins to soften, 3–4 minutes.
Add the broth and lentils. Bring to a boil, then reduce heat to a simmer and cover for about 20 minutes, until lentils are tender.
Stir in the tomato sauce, brown sugar, Worcestershire sauce, and spices.
To serve, divide lentils between buns. Top with lettuce and onion rings.
Serve with a tossed salad on the side.
BLACK BEAN FAJITA SKILLET
This is from Carolyn Hodges, M.S., RDN at Eating Well, and begins, "You can often find presliced and ready-to-cook fresh vegetables in your grocer's produce section. Use these to your advantage to cut down on dinnertime prep. Here, presliced fajita vegetables are sautéed with canned black beans and Southwest seasoning for a quick and easy Tex Mex-inspired meal. Plus, this recipe requires just three ingredients, not including basics like salt, pepper and oil. You can easily take your bowl up a notch by adding some cheese, sour cream or another tasty topping."
Active Time: 10 minutes; Total Time: 15 minutes; Servings: 2
To view this online, go to https://www.eatingwell.com/recipe/7886570/black-bean-fajita-skillet/.
Ingredients
1 tablespoon olive oil
1 (12-ounce) package sliced fajita vegetables (bell peppers and onions)
1 (15-ounce) can no-salt-added black beans, rinsed
1/2 teaspoon salt-free Southwest-style seasoning blend
1/4 teaspoon salt
1/4 cup coarsely shredded Cheddar cheese (1 ounce; optional)
Directions
Heat oil in a large skillet over medium heat. Add fajita vegetables and sauté until tender, about 10 minutes.
Stir in black beans, seasoning and salt; cook, stirring, until heated through, about 1 minute.
Divide the vegetables and beans between two bowls and top each with 2 tablespoons cheese, if using.
STUFFED PEPPERS
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-peppers.
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Protein: 5 g; Carbohydrates: 23 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View online: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F. Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl.
Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch
CHEESE AND RICE STUFFED PEPPERS
Recipe Yield: Yield: 4 servings
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/cheese-and-rice-stuffed-peppers.
Ingredients
4 medium green bell peppers
2 cups cooked rice
1 cup (4 ounces) shredded reduced-fat Cheddar cheese
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
Directions
Preheat the oven to 300 degrees F.
Slice off the tops of the peppers. Wash the peppers and remove the cores and seeds. Stand the pepper cups upright in a saucepan containing 1/2 cup boiling water. Cover tightly and allow steam 5 minutes. Remove and drain.
In a large bowl, mix together the rice, cheese parsley, salt, and ground pepper. Divide the mixture and stuff each pepper.
Stand the peppers in a loaf pan or cupcake tins. Bake for about 15 minutes, until the filling is hot and the cheese melts.
Nutritional Information Per Serving: Calories: 222; Fat: 4 g; Sodium: 455 mg; Cholesterol: 15 mg; Protein: 12 g; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 1 Lean Meat
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
Recipe Yield: Yield: 4 servings. Serving size: 1 burger.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
View online at https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.
Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Notes:
Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.
Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g
LENTIL SLOPPY JOES
This is from Diabetes Food Hub.
Prep Time: 15 minutes; Cook Time: 30 minutes; Servings: 6; Serving Size: 1 hamburger bun and about 1/2 cup lentil mix
To view this online, go to https://diabetesfoodhub.org/recipes/lentil-sloppy-joes.
Ingredients
1 medium white onion (sliced into 12 thin onion slices)
6 leaves lettuce
6 whole whole wheat hamburger buns
1/4 tsp salt
1/2 tsp smoked paprika
1/2 tsp chili powder
1 tbsp Worcestershire sauce
1 tbsp brown sugar
1/4 cup tomato sauce
1 cup lentils (green, rinsed)
2 cups low sodium vegetable broth
2 cloves garlic (minced)
1 small yellow onion (diced)
1 tbsp Extra Virgin Olive Oil
Directions
Place a saucepan over medium heat. Add the oil, onion, and garlic. Cook, stirring occasionally, until onion begins to soften, 3–4 minutes.
Add the broth and lentils. Bring to a boil, then reduce heat to a simmer and cover for about 20 minutes, until lentils are tender.
Stir in the tomato sauce, brown sugar, Worcestershire sauce, and spices.
To serve, divide lentils between buns. Top with lettuce and onion rings.
Serve with a tossed salad on the side.
BLACK BEAN FAJITA SKILLET
This is from Carolyn Hodges, M.S., RDN at Eating Well, and begins, "You can often find presliced and ready-to-cook fresh vegetables in your grocer's produce section. Use these to your advantage to cut down on dinnertime prep. Here, presliced fajita vegetables are sautéed with canned black beans and Southwest seasoning for a quick and easy Tex Mex-inspired meal. Plus, this recipe requires just three ingredients, not including basics like salt, pepper and oil. You can easily take your bowl up a notch by adding some cheese, sour cream or another tasty topping."
Active Time: 10 minutes; Total Time: 15 minutes; Servings: 2
To view this online, go to https://www.eatingwell.com/recipe/7886570/black-bean-fajita-skillet/.
Ingredients
1 tablespoon olive oil
1 (12-ounce) package sliced fajita vegetables (bell peppers and onions)
1 (15-ounce) can no-salt-added black beans, rinsed
1/2 teaspoon salt-free Southwest-style seasoning blend
1/4 teaspoon salt
1/4 cup coarsely shredded Cheddar cheese (1 ounce; optional)
Directions
Heat oil in a large skillet over medium heat. Add fajita vegetables and sauté until tender, about 10 minutes.
Stir in black beans, seasoning and salt; cook, stirring, until heated through, about 1 minute.
Divide the vegetables and beans between two bowls and top each with 2 tablespoons cheese, if using.
STUFFED PEPPERS
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-peppers.
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Protein: 5 g; Carbohydrates: 23 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View online: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F. Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl.
Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch
CHEESE AND RICE STUFFED PEPPERS
Recipe Yield: Yield: 4 servings
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/cheese-and-rice-stuffed-peppers.
Ingredients
4 medium green bell peppers
2 cups cooked rice
1 cup (4 ounces) shredded reduced-fat Cheddar cheese
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
Directions
Preheat the oven to 300 degrees F.
Slice off the tops of the peppers. Wash the peppers and remove the cores and seeds. Stand the pepper cups upright in a saucepan containing 1/2 cup boiling water. Cover tightly and allow steam 5 minutes. Remove and drain.
In a large bowl, mix together the rice, cheese parsley, salt, and ground pepper. Divide the mixture and stuff each pepper.
Stand the peppers in a loaf pan or cupcake tins. Bake for about 15 minutes, until the filling is hot and the cheese melts.
Nutritional Information Per Serving: Calories: 222; Fat: 4 g; Sodium: 455 mg; Cholesterol: 15 mg; Protein: 12 g; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 1 Lean Meat
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
Recipe Yield: Yield: 4 servings. Serving size: 1 burger.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
View online at https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.
Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Notes:
Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.
Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g
Wednesday, June 3, 2026
Desserts
Here are six yummy (and diabetic-friendly) desserts, including Pumpkin Cheesecake and Tropical Banana-Pineapple Pie. Enjoy!
CHERRY ALMOND BARS
Yield: 16 bars; Serving Size: 1 Bar
View Online: http://diabeticgourmet.com/recipes/html/615.shtml
Ingredients
2 cups all-purpose flour
2 teaspoons baking powder
2/3 cup reduced-fat margarine
2 tablespoons granulated sugar
2/3 cup ground almonds
1/3 cup, plus 2 tablespoons candied cherries, finely chopped
1 large egg, beaten
3/4 cup skim milk
1 teaspoon almond extract
Directions
Preheat the oven to 325 degrees F. Lightly grease and line a jelly-roll pan with parchment paper.
Sift the flour and baking powder. In a large bowl, cream the margarine and sugar until light and fluffy. Stir in the ground almonds and cherries.
Mix the beaten egg with the milk and almond extract, and gradually beat into the creamed margarine and sugar, adding a little of the flour mixture if there is any sign of curdling.
Beat in the rest of the flour mixture, turn into the prepared pan and bake for about 35 minutes or until a skewer inserted in the center comes out clean.
Remove the lining paper, allow to cool on a wire rack and when completely cool, cut into bars or squares before serving.
Nutritional Information Per Serving: Calories: 130 ; Protein: 3 g ; Fat: 5 g ; Sodium: 106 mg;Cholesterol: 14 mg ; Dietary Fiber: 1 g ; Carbohydrates: 18 g; Exchanges: 1 Starch, 1 Fat
LEMON CHIFFON PIE
A quick and easy lemon dessert bursting with lemon flavor. The perfect ending to a meal.
Serves: 8
Ingredients
1 cup evaporated milk
1 (.25 ounce) envelope unflavored gelatin
1/2 cup water
3 tablespoons fresh lemon juice
3/4 cup Splenda No Calorie Sweetener, Granulated
3/4 teaspoon grated lemon rind
1/4 teaspoon lemon extract
1 (9 inch) graham cracker crust
Directions
Pour evaporated milk in a mixing bowl; place in freezer until ice crystals form (about 30 minutes).
Sprinkle gelatin over water and lemon juice in a small saucepan; let stand 1 minute. Stir in Splenda Granulated Sweetener and cook over medium heat, stirring constantly, 2 minutes or until gelatin dissolves. Stir in lemon rind and lemon extract.
Beat evaporated milk at high speed with an electric mixer until soft peaks form (about 5 minutes). Gradually add gelatin mixture, beating at high speed until mixture is combined. Do not over beat.
Pour mixture into crust; cover and chill 1 hour or until set.
Nutritional Information (Per Serving): Calories: 160; Protein: 2 g; Sodium: 170 mg; Cholesterol: 0 mg; Fat: 7 g; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Sugars: 13 g; Carbohydrates: 22 g
TROPICAL BANANA-PINEAPPLE PIE
Yield: 10 servings
Found online at http://diabeticgourmet.com/recipes/html/1100.shtml
Ingredients
Pastry for single crust 9-inch pie
2 packages (8 oz. each) reduced-fat cream cheese, softened
1/2 cup Equal Spoonful or Granulated*
1 container (8 oz.) light whipped topping, thawed if frozen
1 can (8 oz.) crushed pineapple, well drained
1/4 cup flaked coconut, divided
1/2 teaspoon rum extract
2 medium ripe bananas, cut into 1/2-inch thick slices
1 tablespoon chopped pecans
* May substitute 12 packets Equal sweetener
Directions
Preheat oven to 375F.
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce side and bottom of pastry with tines of a fork.
Bake 10 to 12 minutes or until lightly browned. Cool completely on wire rack.
Meanwhile, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Gradually mix in whipped topping, pineapple, 3 tablespoons coconut and rum extract.
Place half of cream cheese mixture over pie crust. Arrange banana slices in single layer. Top with remaining cream cheese mixture. Sprinkle top of pie with remaining 1 tablespoon coconut and chopped pecans.
Refrigerate 2 to 3 hours before serving.
Nutritional Information (Per Serving): Calories: 272; Protein: 6 g; Sodium: 199 mg; Cholesterol: 29 mg; Fat: 16 g; Carbohydrates: 26 g; Exchanges: 1-1/2 starch, 1/2 fruit, 3 fat
PEACH-ALMOND UPSIDE-DOWN CAKE
Makes: 8 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View Online: http://diabeticgourmet.com/recipes/html/608.shtml
Ingredients
1 can (8-1/4 ounces) peaches in juice, well drained
1/2 cup unsweetened applesauce
5-1/2 teaspoons Equal for Recipes or 18 packets Equal sweetener
1 egg
1/2 teaspoon vanilla
1 cup cake flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/8 - 1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1/2 cup reduced-fat buttermilk
1/4 cup sliced almonds
Directions
Cut peach slices into thirds; arrange in bottom of lightly greased 8-inch round pan.
Mix applesauce, Equal for Recipes, egg, and vanilla until smooth in medium bowl. Mix in combined flour, baking powder, baking soda, cinnamon, nutmeg, and salt alternately with buttermilk, beginning and ending with dry ingredients. Pour batter over peach slices in pan.
Bake at 350 degrees F. until cake is browned and toothpick inserted in center comes out clean, about 20 minutes.
Invert cake immediately onto serving plate. Cool 10 to 15 minutes; and sprinkle with almonds.
Nutritional Information Per Serving: Calories: 136; Protein: 6 g; Fat: 2.6 g; Sodium: 207 mg; Cholesterol: 27 mg; Carbohydrates: 20 g; Exchanges: 1/2 Fruit, 1 Bread, 1/2 Fat
RASPBERRY-ALMOND BAR COOKIES
Yield: Makes 24 servings.
View Online: http://diabeticgourmet.com/recipes/html/944.shtml
Ingredients
2 cups all-purpose flour
1/2 cup Equal Spoonful or Granulated*
1/8 teaspoon salt
8 tablespoons cold stick butter or margarine, cut into pieces
1 egg
2 tablespoons water
1 teaspoon grated lemon peel
1 jar (10 ounces) seedless raspberry spreadable fruit
3 tablespoons toasted sliced almonds
* May substitute 12 packets Equal sweetener
Directions
Combine flour, Equal and salt in medium bowl. Cut in butter with pastry blender until mixture resembles coarse crumbs.
Stir in egg, water and lemon peel. Mixture will be crumbly.
Press mixture evenly onto bottom of well-sprayed 8 x 8-inch square baking pan. Bake in preheated 350°F oven 12 to 15 minutes or until edges of crust are lightly browned.
Remove pan from oven and spread raspberry fruit over top. Sprinkle with almonds. Return to oven, and bake an additional 10 to 12 minutes or until raspberry fruit is bubbly. Cool completely on wire rack. Cut into bars.
Store in airtight containers at room temperature.
Nutritional Information (Per Serving): Calories: 86; Protein: 2 g; Sodium: 16 mg; Cholesterol: 19 mg; Fat: 4 g; Carbohydrates: 12 g; Exchanges: 1 starch, 1/2 fat
PUMPKIN CHEESECAKE
Yield: 12 to 14 slices
Source: "1,001 Delicious Desserts for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/21.shtml
Ingredients
3/4 cup ground reduced-fat graham crackers
3/4 cup ground gingersnap cookies
8-1/4 teaspoons Equal for Recipes or 27 packets Equal sweetener, divided
4-5 tablespoons margarine, melted
2 packages (8 ounces each) fat-free cream cheese
1 cup canned pumpkin
2 eggs
2 egg whites
2 teaspoons ground cinnamon
1 teaspoon ground cloves
1 teaspoon ground ginger
2 tablespoons cornstarch
1 cup light whipped topping
Chopped toasted pecans, as garnish
Directions
Mix graham cracker and gingersnap crumbs, 1 teaspoon Equal for Recipes, and melted margarine in bottom of 9-inch springform pan; reserve 2 tablespoons crumb mixture. Pat remaining mixture evenly on bottom and 1/2 inch up side of pan. Bake at 350 degrees F. until lightly browned, about 8 minutes. Cool on wire rack.
Beat cream cheese until smooth in large bowl; beat in pumpkin, eggs, and egg whites. Mix in remaining 7-1/4 teaspoons Equal for Recipes, spices, and cornstarch. Pour mixture into springform pan.
Bake at 300 degrees F. just until set in the center, 45 to 60 minutes; sprinkle with reserved crumbs and return to oven. Turn oven off and let cheesecake cool in oven with door ajar for 3 hours. Refrigerate 8 hours or overnight.
Nutritional Information Per Serving (1/12 of recipe): Calories: 213, Fat: 9.8 g, Saturated Fat: 4.3 g, Cholesterol: 47.2 g, Sodium: 444 mg, Protein: 12.1 g, Carbohydrate: 18.2 g; Diabetic Exchanges: 1 Bread/Starch, 1 Meat, 2 Fat
CHERRY ALMOND BARS
Yield: 16 bars; Serving Size: 1 Bar
View Online: http://diabeticgourmet.com/recipes/html/615.shtml
Ingredients
2 cups all-purpose flour
2 teaspoons baking powder
2/3 cup reduced-fat margarine
2 tablespoons granulated sugar
2/3 cup ground almonds
1/3 cup, plus 2 tablespoons candied cherries, finely chopped
1 large egg, beaten
3/4 cup skim milk
1 teaspoon almond extract
Directions
Preheat the oven to 325 degrees F. Lightly grease and line a jelly-roll pan with parchment paper.
Sift the flour and baking powder. In a large bowl, cream the margarine and sugar until light and fluffy. Stir in the ground almonds and cherries.
Mix the beaten egg with the milk and almond extract, and gradually beat into the creamed margarine and sugar, adding a little of the flour mixture if there is any sign of curdling.
Beat in the rest of the flour mixture, turn into the prepared pan and bake for about 35 minutes or until a skewer inserted in the center comes out clean.
Remove the lining paper, allow to cool on a wire rack and when completely cool, cut into bars or squares before serving.
Nutritional Information Per Serving: Calories: 130 ; Protein: 3 g ; Fat: 5 g ; Sodium: 106 mg;Cholesterol: 14 mg ; Dietary Fiber: 1 g ; Carbohydrates: 18 g; Exchanges: 1 Starch, 1 Fat
LEMON CHIFFON PIE
A quick and easy lemon dessert bursting with lemon flavor. The perfect ending to a meal.
Serves: 8
Ingredients
1 cup evaporated milk
1 (.25 ounce) envelope unflavored gelatin
1/2 cup water
3 tablespoons fresh lemon juice
3/4 cup Splenda No Calorie Sweetener, Granulated
3/4 teaspoon grated lemon rind
1/4 teaspoon lemon extract
1 (9 inch) graham cracker crust
Directions
Pour evaporated milk in a mixing bowl; place in freezer until ice crystals form (about 30 minutes).
Sprinkle gelatin over water and lemon juice in a small saucepan; let stand 1 minute. Stir in Splenda Granulated Sweetener and cook over medium heat, stirring constantly, 2 minutes or until gelatin dissolves. Stir in lemon rind and lemon extract.
Beat evaporated milk at high speed with an electric mixer until soft peaks form (about 5 minutes). Gradually add gelatin mixture, beating at high speed until mixture is combined. Do not over beat.
Pour mixture into crust; cover and chill 1 hour or until set.
Nutritional Information (Per Serving): Calories: 160; Protein: 2 g; Sodium: 170 mg; Cholesterol: 0 mg; Fat: 7 g; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Sugars: 13 g; Carbohydrates: 22 g
TROPICAL BANANA-PINEAPPLE PIE
Yield: 10 servings
Found online at http://diabeticgourmet.com/recipes/html/1100.shtml
Ingredients
Pastry for single crust 9-inch pie
2 packages (8 oz. each) reduced-fat cream cheese, softened
1/2 cup Equal Spoonful or Granulated*
1 container (8 oz.) light whipped topping, thawed if frozen
1 can (8 oz.) crushed pineapple, well drained
1/4 cup flaked coconut, divided
1/2 teaspoon rum extract
2 medium ripe bananas, cut into 1/2-inch thick slices
1 tablespoon chopped pecans
* May substitute 12 packets Equal sweetener
Directions
Preheat oven to 375F.
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce side and bottom of pastry with tines of a fork.
Bake 10 to 12 minutes or until lightly browned. Cool completely on wire rack.
Meanwhile, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Gradually mix in whipped topping, pineapple, 3 tablespoons coconut and rum extract.
Place half of cream cheese mixture over pie crust. Arrange banana slices in single layer. Top with remaining cream cheese mixture. Sprinkle top of pie with remaining 1 tablespoon coconut and chopped pecans.
Refrigerate 2 to 3 hours before serving.
Nutritional Information (Per Serving): Calories: 272; Protein: 6 g; Sodium: 199 mg; Cholesterol: 29 mg; Fat: 16 g; Carbohydrates: 26 g; Exchanges: 1-1/2 starch, 1/2 fruit, 3 fat
PEACH-ALMOND UPSIDE-DOWN CAKE
Makes: 8 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View Online: http://diabeticgourmet.com/recipes/html/608.shtml
Ingredients
1 can (8-1/4 ounces) peaches in juice, well drained
1/2 cup unsweetened applesauce
5-1/2 teaspoons Equal for Recipes or 18 packets Equal sweetener
1 egg
1/2 teaspoon vanilla
1 cup cake flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/8 - 1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1/2 cup reduced-fat buttermilk
1/4 cup sliced almonds
Directions
Cut peach slices into thirds; arrange in bottom of lightly greased 8-inch round pan.
Mix applesauce, Equal for Recipes, egg, and vanilla until smooth in medium bowl. Mix in combined flour, baking powder, baking soda, cinnamon, nutmeg, and salt alternately with buttermilk, beginning and ending with dry ingredients. Pour batter over peach slices in pan.
Bake at 350 degrees F. until cake is browned and toothpick inserted in center comes out clean, about 20 minutes.
Invert cake immediately onto serving plate. Cool 10 to 15 minutes; and sprinkle with almonds.
Nutritional Information Per Serving: Calories: 136; Protein: 6 g; Fat: 2.6 g; Sodium: 207 mg; Cholesterol: 27 mg; Carbohydrates: 20 g; Exchanges: 1/2 Fruit, 1 Bread, 1/2 Fat
RASPBERRY-ALMOND BAR COOKIES
Yield: Makes 24 servings.
View Online: http://diabeticgourmet.com/recipes/html/944.shtml
Ingredients
2 cups all-purpose flour
1/2 cup Equal Spoonful or Granulated*
1/8 teaspoon salt
8 tablespoons cold stick butter or margarine, cut into pieces
1 egg
2 tablespoons water
1 teaspoon grated lemon peel
1 jar (10 ounces) seedless raspberry spreadable fruit
3 tablespoons toasted sliced almonds
* May substitute 12 packets Equal sweetener
Directions
Combine flour, Equal and salt in medium bowl. Cut in butter with pastry blender until mixture resembles coarse crumbs.
Stir in egg, water and lemon peel. Mixture will be crumbly.
Press mixture evenly onto bottom of well-sprayed 8 x 8-inch square baking pan. Bake in preheated 350°F oven 12 to 15 minutes or until edges of crust are lightly browned.
Remove pan from oven and spread raspberry fruit over top. Sprinkle with almonds. Return to oven, and bake an additional 10 to 12 minutes or until raspberry fruit is bubbly. Cool completely on wire rack. Cut into bars.
Store in airtight containers at room temperature.
Nutritional Information (Per Serving): Calories: 86; Protein: 2 g; Sodium: 16 mg; Cholesterol: 19 mg; Fat: 4 g; Carbohydrates: 12 g; Exchanges: 1 starch, 1/2 fat
PUMPKIN CHEESECAKE
Yield: 12 to 14 slices
Source: "1,001 Delicious Desserts for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/21.shtml
Ingredients
3/4 cup ground reduced-fat graham crackers
3/4 cup ground gingersnap cookies
8-1/4 teaspoons Equal for Recipes or 27 packets Equal sweetener, divided
4-5 tablespoons margarine, melted
2 packages (8 ounces each) fat-free cream cheese
1 cup canned pumpkin
2 eggs
2 egg whites
2 teaspoons ground cinnamon
1 teaspoon ground cloves
1 teaspoon ground ginger
2 tablespoons cornstarch
1 cup light whipped topping
Chopped toasted pecans, as garnish
Directions
Mix graham cracker and gingersnap crumbs, 1 teaspoon Equal for Recipes, and melted margarine in bottom of 9-inch springform pan; reserve 2 tablespoons crumb mixture. Pat remaining mixture evenly on bottom and 1/2 inch up side of pan. Bake at 350 degrees F. until lightly browned, about 8 minutes. Cool on wire rack.
Beat cream cheese until smooth in large bowl; beat in pumpkin, eggs, and egg whites. Mix in remaining 7-1/4 teaspoons Equal for Recipes, spices, and cornstarch. Pour mixture into springform pan.
Bake at 300 degrees F. just until set in the center, 45 to 60 minutes; sprinkle with reserved crumbs and return to oven. Turn oven off and let cheesecake cool in oven with door ajar for 3 hours. Refrigerate 8 hours or overnight.
Nutritional Information Per Serving (1/12 of recipe): Calories: 213, Fat: 9.8 g, Saturated Fat: 4.3 g, Cholesterol: 47.2 g, Sodium: 444 mg, Protein: 12.1 g, Carbohydrate: 18.2 g; Diabetic Exchanges: 1 Bread/Starch, 1 Meat, 2 Fat
Tuesday, June 2, 2026
Taco Tuesday
It's time for another Taco Tuesday. Today's offerings include Fish Tacos with Avocado Salsa and Sweet Potato and Spinach Chicken Tacos. Enjoy!
TURKEY TACOS
This is from Diabetes Food Hub, and begins, "Lean ground turkey makes a great base for a delicious taco meal. This recipe has a spicy kick that can be adjusted by adding more or less jalapeño."
Prep Time: 10 minutes; Cook Time: 10 minutes; Yield: 6 servings; Serving Size: 1 taco
To view this online, go to https://diabetesfoodhub.org/recipes/turkey-tacos.
Ingredients
2 tsp olive oil
1/2 red onion (diced)
2 tbsp finely diced jalapeño pepper
16 oz 94% lean ground turkey
1 clove garlic (minced)
1 tbsp ground cumin
1 tbsp chili powder
1/2 tsp smoked paprika
2 tbsp water
6 6-inch corn tortillas
1 large avocado (diced)
6 tbsp Plain Nonfat Greek yogurt
6 tbsp no-salt-added pico de gallo
Directions
In a large skillet, heat the olive oil over medium-high heat.
Add the onion and jalapeño to the skillet and cook for 2 minutes. Add the turkey and cook until the meat is browned and the vegetables are cooked through, about 5 to 7 minutes. Add the garlic and cumin and cook for 30 seconds.
Lower the heat and add the chili powder, paprika, and water, and mix thoroughly.
Fill each tortilla with 1/2 cup of the turkey mixture, plus about 2 Tbsp diced avocado, 1 Tbsp yogurt, and 1 Tbsp pico de gallo.
CRUSTLESS TACO PIE
This is from Everyday Diabetic Recipes, and begins, "Our version of a taco pie is so flavorful, it doesn't even need the tortilla shell. Crustless Taco Pie is a low-carb, weeknight dinner winner that's sure to be a hit with the whole family!"
Cook Time: 40 minutes; Serves: 8
To view this online, go to https://www.everydaydiabeticrecipes.com/Beef/Crustless-Taco-Pie.
Ingredients
1 pound extra-lean ground beef
1/2 teaspoon chili powder
1/2 teaspoon cumin
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1-1/2 cup liquid egg substitute
1 cup low-fat (1%) milk
1/2 teaspoon black pepper
1 cup reduced-fat, shredded Cheddar cheese
Directions
Preheat oven to 350 degrees F. Coat a 9-inch deep dish pie plate with cooking spray.
In a large skillet over medium heat, cook the ground beef, chili powder, cumin, onion powder, and garlic powder 6-8 minutes, or until no longer pink. Evenly spread into pie plate.
In a large bowl, combine egg substitute, milk, and black pepper. Pour over beef. Sprinkle with shredded cheese and bake 40 minutes, or until center is set. Remove and let sit 5 minutes.
Just a Suggestion!
To really finish off this taco pie, top with some chopped tomatoes, avocado, and a dollop of fat-free sour cream!
For more taco goodness, try our Slow Cooker Taco Soup or our Turkey Taco Pie.
Plus, keep the Tex-Mex party going with our Marinated Steak Nachos!
SLOW COOKER BIRRIA BEEF TACOS
This recipe, from Old El Paso, begins, "Check out this tasty taco twist on a traditional Mexican dish. Birria is a meat stew often served at holidays and celebrations. For this easy take on birria, we’ve turned the traditional rustic stew into Slow Cooker Birria Beef Tacos using our Old El Paso™ Barbacoa Beef Street Taco Kit. Slow-cooking the beef makes it melt-in-your-mouth tender as it takes on the delicious flavors of the broth mixture made of chipotle chiles in adobo sauce, garlic, taco kit seasoning and onions. Looking for new taco night inspiration? This Slow Cooker Birria Beef Tacos recipe will make coming home to dinner a delicious treat."
Prep Time: 45 minutes; Total Time: 7 hours 45 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/slow-cooker-birria-beef-tacos.
Ingredients
2 1/4 cups diced white onions
2 tablespoons finely chopped canned chipotle chiles in adobo sauce
3 cloves garlic, finely chopped
1 package Old El Paso™ Barbacoa Beef Street Taco Kit
1 teaspoon salt
1 cup water
2 tablespoons vegetable oil
1 3/4 to 2 1/4 lb boneless beef chuck roast
1 cup Old El Paso™ Shredded 4 Cheese Mexican Blend (4 oz)
1/4 cup chopped fresh cilantro leaves
Lime wedges
Directions
Spray 6-quart slow cooker with cooking spray. In slow cooker, mix 2 cups of the onions, the chiles, garlic, seasoning mix (from taco kit) and salt. Stir in water.
In 12-inch skillet, heat oil over medium-high heat. Cook beef roast in oil 8 to 10 minutes, turning once, until browned on both sides. Transfer to mixture in slow cooker; turn to coat. Cook on Low heat setting 7 to 8 hours, until beef is tender.
Transfer beef to cutting board; cool slightly. Shred beef, discarding any pieces of fat. Toss beef with 1/4 cup of the cooking liquid. Place remaining cooking liquid in small bowl, for dipping.
Fill tortillas (from taco kit) with beef, cheese, remaining 1/4 cup onions and the cilantro. Serve with salsa verde (from taco kit), reserved cooking liquid and lime wedges.
Expert Tips
The flavorful cooking liquid from the birria, or “consommé,” is often served as a dipping sauce.The shredded slow cooker birria beef is also delicious tucked into a cheesy quesadilla or served over rice with some cooking liquid.
If desired, strain cooking liquid before transferring to bowl for dipping.
Nutrition: 1 Serving (3 Tacos): Calories 720 (Calories from Fat 370); Total Fat 41g (Saturated Fat 17g, Trans Fat 1g); Cholesterol 140mg; Sodium 1580mg; Total Carbohydrate 41g (Dietary Fiber 2g, Sugars 7g); Protein 47g
% Daily Value: Vitamin A 4%; Vitamin C 8%; Calcium 30%; Iron 30%
Exchanges: 2 Starch, 1/2 Other Carbohydrate, 1 Vegetable, 5 1/2 Lean Meat, 4 1/2 Fat
Carbohydrate Choice: 3
FISH TACOS WITH AVOCADO SALSA
Recipe Yield: Yield: 4 servings.Serving size: 2 tacos
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association
View this online at https://diabeticgourmet.com/diabetic-recipes/fish-tacos-with-avocado-salsa.
Ingredients
1/4 cup all-purpose flour, spooned into measuring cup and leveled
1/4 cup cornmeal
1/2 tsp onion powder
1/2 tsp chili powder
4 fish fillets (1 lb), such as tilapia or cod, rinsed, patted dry, and cut into 8 strips total
2 Tbsp canola oil
1/4 tsp salt
8 corn tortillas, warmed
1/2 medium avocado, peeled, pitted, and diced
1/2 cup fresh pico de gallo, salsa verde, or picante sauce
1 medium lime, cut into 8 wedges
Directions
Combine flour, cornmeal, onion powder, and chili powder in a shallow dish, such as a pie pan. Coat fish with mixture.
Heat canola oil in a large nonstick skillet over medium high heat. Add fish; cook 3 minutes on each side or until browned and fish flakes with a fork. Place on a serving platter and sprinkle evenly with salt.
Place fish in warmed tortillas, and top with equal amounts of avocado and pico de gallo. Squeeze a lime wedge over each tortilla.
Notes:
Experts recommend eating seafood at least twice a week, so take a break from the standby beef taco and go with fish.
Nutritional Information Per Serving: Calories: 375; Fat: 14 g; Saturated Fat: 2.2 g; Fiber: 5 g; Sodium: 335 mg; Cholesterol: 75 mg; Protein: 27 g; Carbohydrates: 37 g
SWEET POTATO AND SPINACH CHICKEN TACOS
This is from Diabetes Food Hub, and begins, "Unexpected taco fillings are all the rage on the food truck scene. Make these rich and savory versions at home!"
Prep Time: 5 minutes; Cook Time: 20 minutes; Servings: 4; Serving Size: 1 taco
To view this online, go to https://www.diabetesfoodhub.org/recipes/sweet-potato-and-spinach-chicken-tacos.html.
Ingredients
1-1/2 tbsp olive oil
1 clove garlic (minced)
24 oz. baby spinach
1 (about 8 oz) large sweet potato (peeled and diced)
1/4 tsp cumin
1/4 tsp black pepper
4 tbsp water
1 cup cooked shredded chicken
4 6-inch corn tortillas (warmed)
4 tsp light sour cream
1/2 cup pico de gallo or salsa
Directions
In a large nonstick pan, heat the oil over medium heat. Add the garlic and sauté for 30 seconds. Add the spinach and sauté for 3 to 4 minutes.
Add the sweet potato, cumin, black pepper, and water to the pan. Sauté for 2 minutes. Cover, reduce the heat to low, and cook for 8 minutes.
Add the chicken to the pan and mix to incorporate. Heat for 2 minutes.
Fill each tortilla with 1/4 of the chicken and sweet potato mixture. Top with 1 Tsp. of sour cream and 2 Tbsp. of pico de gallo.
BUFFALO TURKEY TACOS
Source: Jennie-O
Recipe Yield: Makes 8 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-turkey-tacos
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Fat: 13 g; Saturated Fat: 4 g; Fiber: 3 g; Sodium: 260 mg; Cholesterol: 45 mg; Protein: 14 g; Carbohydrates: 13 g; Sugars: 1 g
TURKEY TACOS
This is from Diabetes Food Hub, and begins, "Lean ground turkey makes a great base for a delicious taco meal. This recipe has a spicy kick that can be adjusted by adding more or less jalapeño."
Prep Time: 10 minutes; Cook Time: 10 minutes; Yield: 6 servings; Serving Size: 1 taco
To view this online, go to https://diabetesfoodhub.org/recipes/turkey-tacos.
Ingredients
2 tsp olive oil
1/2 red onion (diced)
2 tbsp finely diced jalapeño pepper
16 oz 94% lean ground turkey
1 clove garlic (minced)
1 tbsp ground cumin
1 tbsp chili powder
1/2 tsp smoked paprika
2 tbsp water
6 6-inch corn tortillas
1 large avocado (diced)
6 tbsp Plain Nonfat Greek yogurt
6 tbsp no-salt-added pico de gallo
Directions
In a large skillet, heat the olive oil over medium-high heat.
Add the onion and jalapeño to the skillet and cook for 2 minutes. Add the turkey and cook until the meat is browned and the vegetables are cooked through, about 5 to 7 minutes. Add the garlic and cumin and cook for 30 seconds.
Lower the heat and add the chili powder, paprika, and water, and mix thoroughly.
Fill each tortilla with 1/2 cup of the turkey mixture, plus about 2 Tbsp diced avocado, 1 Tbsp yogurt, and 1 Tbsp pico de gallo.
CRUSTLESS TACO PIE
This is from Everyday Diabetic Recipes, and begins, "Our version of a taco pie is so flavorful, it doesn't even need the tortilla shell. Crustless Taco Pie is a low-carb, weeknight dinner winner that's sure to be a hit with the whole family!"
Cook Time: 40 minutes; Serves: 8
To view this online, go to https://www.everydaydiabeticrecipes.com/Beef/Crustless-Taco-Pie.
Ingredients
1 pound extra-lean ground beef
1/2 teaspoon chili powder
1/2 teaspoon cumin
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1-1/2 cup liquid egg substitute
1 cup low-fat (1%) milk
1/2 teaspoon black pepper
1 cup reduced-fat, shredded Cheddar cheese
Directions
Preheat oven to 350 degrees F. Coat a 9-inch deep dish pie plate with cooking spray.
In a large skillet over medium heat, cook the ground beef, chili powder, cumin, onion powder, and garlic powder 6-8 minutes, or until no longer pink. Evenly spread into pie plate.
In a large bowl, combine egg substitute, milk, and black pepper. Pour over beef. Sprinkle with shredded cheese and bake 40 minutes, or until center is set. Remove and let sit 5 minutes.
Just a Suggestion!
To really finish off this taco pie, top with some chopped tomatoes, avocado, and a dollop of fat-free sour cream!
For more taco goodness, try our Slow Cooker Taco Soup or our Turkey Taco Pie.
Plus, keep the Tex-Mex party going with our Marinated Steak Nachos!
SLOW COOKER BIRRIA BEEF TACOS
This recipe, from Old El Paso, begins, "Check out this tasty taco twist on a traditional Mexican dish. Birria is a meat stew often served at holidays and celebrations. For this easy take on birria, we’ve turned the traditional rustic stew into Slow Cooker Birria Beef Tacos using our Old El Paso™ Barbacoa Beef Street Taco Kit. Slow-cooking the beef makes it melt-in-your-mouth tender as it takes on the delicious flavors of the broth mixture made of chipotle chiles in adobo sauce, garlic, taco kit seasoning and onions. Looking for new taco night inspiration? This Slow Cooker Birria Beef Tacos recipe will make coming home to dinner a delicious treat."
Prep Time: 45 minutes; Total Time: 7 hours 45 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/slow-cooker-birria-beef-tacos.
Ingredients
2 1/4 cups diced white onions
2 tablespoons finely chopped canned chipotle chiles in adobo sauce
3 cloves garlic, finely chopped
1 package Old El Paso™ Barbacoa Beef Street Taco Kit
1 teaspoon salt
1 cup water
2 tablespoons vegetable oil
1 3/4 to 2 1/4 lb boneless beef chuck roast
1 cup Old El Paso™ Shredded 4 Cheese Mexican Blend (4 oz)
1/4 cup chopped fresh cilantro leaves
Lime wedges
Directions
Spray 6-quart slow cooker with cooking spray. In slow cooker, mix 2 cups of the onions, the chiles, garlic, seasoning mix (from taco kit) and salt. Stir in water.
In 12-inch skillet, heat oil over medium-high heat. Cook beef roast in oil 8 to 10 minutes, turning once, until browned on both sides. Transfer to mixture in slow cooker; turn to coat. Cook on Low heat setting 7 to 8 hours, until beef is tender.
Transfer beef to cutting board; cool slightly. Shred beef, discarding any pieces of fat. Toss beef with 1/4 cup of the cooking liquid. Place remaining cooking liquid in small bowl, for dipping.
Fill tortillas (from taco kit) with beef, cheese, remaining 1/4 cup onions and the cilantro. Serve with salsa verde (from taco kit), reserved cooking liquid and lime wedges.
Expert Tips
The flavorful cooking liquid from the birria, or “consommé,” is often served as a dipping sauce.The shredded slow cooker birria beef is also delicious tucked into a cheesy quesadilla or served over rice with some cooking liquid.
If desired, strain cooking liquid before transferring to bowl for dipping.
Nutrition: 1 Serving (3 Tacos): Calories 720 (Calories from Fat 370); Total Fat 41g (Saturated Fat 17g, Trans Fat 1g); Cholesterol 140mg; Sodium 1580mg; Total Carbohydrate 41g (Dietary Fiber 2g, Sugars 7g); Protein 47g
% Daily Value: Vitamin A 4%; Vitamin C 8%; Calcium 30%; Iron 30%
Exchanges: 2 Starch, 1/2 Other Carbohydrate, 1 Vegetable, 5 1/2 Lean Meat, 4 1/2 Fat
Carbohydrate Choice: 3
FISH TACOS WITH AVOCADO SALSA
Recipe Yield: Yield: 4 servings.Serving size: 2 tacos
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association
View this online at https://diabeticgourmet.com/diabetic-recipes/fish-tacos-with-avocado-salsa.
Ingredients
1/4 cup all-purpose flour, spooned into measuring cup and leveled
1/4 cup cornmeal
1/2 tsp onion powder
1/2 tsp chili powder
4 fish fillets (1 lb), such as tilapia or cod, rinsed, patted dry, and cut into 8 strips total
2 Tbsp canola oil
1/4 tsp salt
8 corn tortillas, warmed
1/2 medium avocado, peeled, pitted, and diced
1/2 cup fresh pico de gallo, salsa verde, or picante sauce
1 medium lime, cut into 8 wedges
Directions
Combine flour, cornmeal, onion powder, and chili powder in a shallow dish, such as a pie pan. Coat fish with mixture.
Heat canola oil in a large nonstick skillet over medium high heat. Add fish; cook 3 minutes on each side or until browned and fish flakes with a fork. Place on a serving platter and sprinkle evenly with salt.
Place fish in warmed tortillas, and top with equal amounts of avocado and pico de gallo. Squeeze a lime wedge over each tortilla.
Notes:
Experts recommend eating seafood at least twice a week, so take a break from the standby beef taco and go with fish.
Nutritional Information Per Serving: Calories: 375; Fat: 14 g; Saturated Fat: 2.2 g; Fiber: 5 g; Sodium: 335 mg; Cholesterol: 75 mg; Protein: 27 g; Carbohydrates: 37 g
SWEET POTATO AND SPINACH CHICKEN TACOS
This is from Diabetes Food Hub, and begins, "Unexpected taco fillings are all the rage on the food truck scene. Make these rich and savory versions at home!"
Prep Time: 5 minutes; Cook Time: 20 minutes; Servings: 4; Serving Size: 1 taco
To view this online, go to https://www.diabetesfoodhub.org/recipes/sweet-potato-and-spinach-chicken-tacos.html.
Ingredients
1-1/2 tbsp olive oil
1 clove garlic (minced)
24 oz. baby spinach
1 (about 8 oz) large sweet potato (peeled and diced)
1/4 tsp cumin
1/4 tsp black pepper
4 tbsp water
1 cup cooked shredded chicken
4 6-inch corn tortillas (warmed)
4 tsp light sour cream
1/2 cup pico de gallo or salsa
Directions
In a large nonstick pan, heat the oil over medium heat. Add the garlic and sauté for 30 seconds. Add the spinach and sauté for 3 to 4 minutes.
Add the sweet potato, cumin, black pepper, and water to the pan. Sauté for 2 minutes. Cover, reduce the heat to low, and cook for 8 minutes.
Add the chicken to the pan and mix to incorporate. Heat for 2 minutes.
Fill each tortilla with 1/4 of the chicken and sweet potato mixture. Top with 1 Tsp. of sour cream and 2 Tbsp. of pico de gallo.
BUFFALO TURKEY TACOS
Source: Jennie-O
Recipe Yield: Makes 8 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-turkey-tacos
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Fat: 13 g; Saturated Fat: 4 g; Fiber: 3 g; Sodium: 260 mg; Cholesterol: 45 mg; Protein: 14 g; Carbohydrates: 13 g; Sugars: 1 g
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