The Menu - diabetic friendly
Honey Soy-Glazed Salmon
Asian Kale Slaw
Grilled Fruit Salad with Chocolate Drizzle
The Recipes
Honey Soy-Glazed Salmon
serves 2
Add a savory, sweet flavor to salmon with this honey-soy glaze. Add a side of grilled summer vegetables and you'll have yourself a tasty, balanced meal!
http://www.diabetes.org/mfa-recipes/recipes/2012-07-honey-glazed-salmon.htm
l
3/4 pound wild-caught salmon fillet
Olive oil spray
Salt and freshly ground pepper
1 tablespoon honey
1 tablespoon reduced-sodium soy sauce
Rinse salmon and pat dry with a paper towel.
Heat a nonstick skillet over medium-high heat, and spray with olive oil spray.
Brown salmon 2 minutes; turn and brown 1 minute. Season the cooked sides with salt and pepper. Lower heat to low, cover, and let cook 7-8 minutes. Remove from heat.
Mix honey and soy sauce together. Pour over the salmon, cover, and let sit 1 minute. Serve.
Per serving: 1/2 of recipe
Calories 303 - Carbohydrates 12 g - Protein 39 g - Fat 12 g - Saturated Fat 2 g - Cholesterol 96 mg -
Sodium 366 mg - Dietary Fiber 0 g.
Asian Kale Slaw
serves 3
If you’ve never tried raw kale (or any kale), this is a great first recipe because the dressing is so flavorful. Kale is packed full of vitamin A and C and is low-carb.
http://www.diabetes.org/mfa-recipes/recipes/2012-07-asian-kale-slaw-quick. html
Salad
3 1/2 cups pre-packaged kale slaw (kale and carrots)
2 green onions, chopped
1/2 red bell pepper, diced
1 tablespoon peanuts, chopped
Dressing
1 1/2 tablespoons peanut butter (heat in microwave for 25 seconds)
2 tablespoons rice wine vinegar
1 tablespoon water
1 tablespoon canola oil
1/2 teaspoon lite soy sauce (gluten-free)
1/2 tablespoon Splenda Brown Sugar blend
1/2 clove garlic, minced
In a medium bowl, toss together all salad ingredients.
In a small bowl, whisk together dressing ingredients. Pour over salad and mix to coat. Serve cold.
Serving Size: 1 cup
Calories 80 - Carbohydrates 11 g - Protein 4 g - Fat 9 g - Saturated Fat 1.2 g - Cholesterol 0 mg -
Sodium 110 mg - Dietary Fiber 2 g.
Grilled Fruit Salad with Chocolate Drizzle
serves 3
Try this for a somewhat different yet delicious dessert! If you have fresh mint, chop some up and add it to this salad for even more flavor!
http://www.diabetes.org/mfa-recipes/recipes/2012-07-grilled-fruit-salad -with.html
For Sugar-Free Chocolate Sauce
5 1/4 tablespoons cocoa powder
1/2 cup PLUS 5 1/4 tablespoons Splenda
1/3 cup water
1/2 tsp. vanilla
1/2 Tbsp Smart Balance
For Grilled Fruit
1 large wooden skewer, soaked in warm water
3 large strawberries, hulled
1 peach, quartered and stone removed
1/4 pineapple, sliced into 1”-thick rings (or 1 can pineapple rings in juice, drained)
1 watermelon wedge, rind removed (about 1/8 a small watermelon)
Cooking Spray
Prepare an indoor or outdoor grill.
In a small sauce pan, whisk together cocoa powder, Splenda and water. Bring to a simmer for one minute over medium heat. Whisk in the vanilla and Smart Balance off the heat and set aside to cool.
Skewer the strawberries and other fruit on the soaked wooden skewer. Coat all of the fruit pieces with cooking spray and grill for 3-4 minutes on each just to mark the outside of the fruit. Do not cook all the way through.
Remove from grill and let cool. Cut the fruit into equal sized chunks and combine a medium bowl. Refrigerate for 30 minutes.
Divide the fruit among bowls and drizzle each with 1 Tbsp of the chocolate sauce. Any leftover chocolate sauce can be refrigerated in an air tight container and used for up to one week.
Serving Size: 1 cup fruit + 1 tablespoon chocolate sauce
Calories 100 - Carbohydrates 23 g - Protein 2 g - Fat 2 g - Saturated Fat 0.6 g - Cholesterol 0 mg - Sodium 15 mg - Dietary Fiber 3 g.
Honey Soy-Glazed Salmon
Asian Kale Slaw
Grilled Fruit Salad with Chocolate Drizzle
The Recipes
Honey Soy-Glazed Salmon
serves 2
Add a savory, sweet flavor to salmon with this honey-soy glaze. Add a side of grilled summer vegetables and you'll have yourself a tasty, balanced meal!
http://www.diabetes.org/mfa-recipes/recipes/2012-07-honey-glazed-salmon.htm
l
3/4 pound wild-caught salmon fillet
Olive oil spray
Salt and freshly ground pepper
1 tablespoon honey
1 tablespoon reduced-sodium soy sauce
Rinse salmon and pat dry with a paper towel.
Heat a nonstick skillet over medium-high heat, and spray with olive oil spray.
Brown salmon 2 minutes; turn and brown 1 minute. Season the cooked sides with salt and pepper. Lower heat to low, cover, and let cook 7-8 minutes. Remove from heat.
Mix honey and soy sauce together. Pour over the salmon, cover, and let sit 1 minute. Serve.
Per serving: 1/2 of recipe
Calories 303 - Carbohydrates 12 g - Protein 39 g - Fat 12 g - Saturated Fat 2 g - Cholesterol 96 mg -
Sodium 366 mg - Dietary Fiber 0 g.
Asian Kale Slaw
serves 3
If you’ve never tried raw kale (or any kale), this is a great first recipe because the dressing is so flavorful. Kale is packed full of vitamin A and C and is low-carb.
http://www.diabetes.org/mfa-recipes/recipes/2012-07-asian-kale-slaw-quick. html
Salad
3 1/2 cups pre-packaged kale slaw (kale and carrots)
2 green onions, chopped
1/2 red bell pepper, diced
1 tablespoon peanuts, chopped
Dressing
1 1/2 tablespoons peanut butter (heat in microwave for 25 seconds)
2 tablespoons rice wine vinegar
1 tablespoon water
1 tablespoon canola oil
1/2 teaspoon lite soy sauce (gluten-free)
1/2 tablespoon Splenda Brown Sugar blend
1/2 clove garlic, minced
In a medium bowl, toss together all salad ingredients.
In a small bowl, whisk together dressing ingredients. Pour over salad and mix to coat. Serve cold.
Serving Size: 1 cup
Calories 80 - Carbohydrates 11 g - Protein 4 g - Fat 9 g - Saturated Fat 1.2 g - Cholesterol 0 mg -
Sodium 110 mg - Dietary Fiber 2 g.
Grilled Fruit Salad with Chocolate Drizzle
serves 3
Try this for a somewhat different yet delicious dessert! If you have fresh mint, chop some up and add it to this salad for even more flavor!
http://www.diabetes.org/mfa-recipes/recipes/2012-07-grilled-fruit-salad -with.html
For Sugar-Free Chocolate Sauce
5 1/4 tablespoons cocoa powder
1/2 cup PLUS 5 1/4 tablespoons Splenda
1/3 cup water
1/2 tsp. vanilla
1/2 Tbsp Smart Balance
For Grilled Fruit
1 large wooden skewer, soaked in warm water
3 large strawberries, hulled
1 peach, quartered and stone removed
1/4 pineapple, sliced into 1”-thick rings (or 1 can pineapple rings in juice, drained)
1 watermelon wedge, rind removed (about 1/8 a small watermelon)
Cooking Spray
Prepare an indoor or outdoor grill.
In a small sauce pan, whisk together cocoa powder, Splenda and water. Bring to a simmer for one minute over medium heat. Whisk in the vanilla and Smart Balance off the heat and set aside to cool.
Skewer the strawberries and other fruit on the soaked wooden skewer. Coat all of the fruit pieces with cooking spray and grill for 3-4 minutes on each just to mark the outside of the fruit. Do not cook all the way through.
Remove from grill and let cool. Cut the fruit into equal sized chunks and combine a medium bowl. Refrigerate for 30 minutes.
Divide the fruit among bowls and drizzle each with 1 Tbsp of the chocolate sauce. Any leftover chocolate sauce can be refrigerated in an air tight container and used for up to one week.
Serving Size: 1 cup fruit + 1 tablespoon chocolate sauce
Calories 100 - Carbohydrates 23 g - Protein 2 g - Fat 2 g - Saturated Fat 0.6 g - Cholesterol 0 mg - Sodium 15 mg - Dietary Fiber 3 g.
