CONFETTI BEAN SALAD

Beans are an important part of a diabetic diet. Yes, they may be high in carbs but it is the 'good' carbs that are helpful in maintaining blood sugar. This recipe makes a colorful salad to be eaten with a lean protein. Rinse and drain all beans before adding.

1 can (16-oz) kidney beans
1 can (15-oz) garbanzo beans (chickpeas)
1 can (14 1/2-oz) Italian-style diced tomatoes, drained
1 1/2 cups frozen peas
1 1/2 cups frozen corn
1/2 cup chopped onion (I like using red onion)
1/2 cup chopped green bell pepper
3 tbsp red wine vinegar OR cider vinegar
2 tbsp olive or canola oil
1 garlic clove, minced
1/2 tsp salt
1/4 tsp freshly ground black pepper

In a large bowl, combine the beans, tomatoes, peas, corn, onion, and bell pepper.

In a small bowl, combine the vinegar, oil, garlic, salt and pepper until blended. Pour dressing over the vegetable mixture and toss gently to coat.

Cover salad and refrigerate at least 4 hours before serving.

Note: This makes a great make-ahead dish for parties, pitch-ins, etc as it can be made the night before.

Yield: 10 servings
Per serving of 3/4 cup: 176 calories, 4 g fat (only a trace saturated), 0 cholesterol, 358 mg sodium (with salt), 30 g carbs (8 g fiber), 7 g protein
Diabetic Exchanges: 1 1/2 starch, 1 vegetable, 1 fat

Note: File Photo

SWEET AND SOUR MEATBALLS

1 can (20-oz) unsweetened (in their own juice) pineapple chunks
1 large egg
1 cup soft whole-grain bread crumbs
1 garlic clove, minced
1 tsp salt
1/4 tsp freshly ground black pepper
1 1/2 lbs lean ground beef (or turkey)
2 tsp olive or canola oil
1 large green bell pepper
1 large red bell pepper (or another green one)
1 cup low-fat chicken broth
1/2 cup Splenda granulated
3 tbsp cornstarch
1/2 cup cider vinegar
3 tbsp reduced-sodium soy sauce
6 cups hot cooked brown rice for serving

Drain the pineapple and save 1/2 cup of the juice; set both aside.

In a mixing bowl, combine the egg, bread crumbs, garlic, salt and black pepper. Crumble the meat over the mixture and mix together well. Shape into approximately 40 meatballs.

In a nonstick skillet, heat the oil, add meatballs and brown on all sides; drain.

Cut bell peppers into chunks; add the broth, peppers, and the pineapple to the meatballs. Bring the mixture to a boil; reduce heat and simmer, uncovered, for about 7 minutes.

While the meatball mixture cooks, combine the Splenda and cornstarch in a bowl. Stir in the vinegar, soy sauce and the saved pineapple juice until smooth. Add to the meatball mixture. Bring to a boil; cook while stirring for a couple of minutes or until thickened.

Serve over the hot cooked rice.

Per serving of 3/4 cup meatball mixture over 3/4 cup rice = Approximately 456 calories, 66 g carbs, 2 g fiber, and 23 g protein
Diabetic exchanges: 3 lean meat, 2 1/2 starch, 1 1/2 vegetable, 1 fat

Note: This is a file photo showing white rice. Diabetics should use brown (whole-grain) rice.

THREE BEAN TURKEY SOUP

1 lb ground turkey

1 cup chopped onion
1 medium bell pepper, diced
2 garlic cloves, minced
1 can (16-oz) red kidney beans, drained
1 can (16-oz) Great Northern beans, drained
1 can (16-oz) black beans, drained
3 cups water
2 cans, whole tomatoes, undrained, chopped
1 can (8-oz) tomato sauce
1 1/2 cups sliced carrots
2 tsp dried oregano leaves
1/2 tsp dried thyme leaves
1/2 tsp chicken-flavored bouillon granules
1/2 tsp salt
1/2 tsp black pepper

In a large skillet, cook turkey, onion, bell pepper, and garlic until turkey is no longer pink. Drain off any fat.
Transfer mixture to  a crock pot/slow cooker. Add the beans, water, tomatoes, tomato sauce, carrots, spices and bouillon. Place lid on cooker and cook on low 8 to 10 hours or on high 4 to 5 hours.

Before serving, mash beans slightly to make a thicker soup. Garnish, if desired.

Yield: 10 servings

CREAMY CHICKEN AND PASTA WITH SPINACH

Sometimes we diabetics just crave a creamy homestyle meal. If you like chicken (I don't), give this recipe a try.

6-oz uncooked whole-wheat or low/no carb egg noodles
1 tbsp olive oil
1/4 cup chopped onion
1/4 cup chopped red bell pepper
1 pkg (10-oz) frozen spinach, thawed and drained
2 boneless skinless chicken breasts (about 3/4 lb), cooked and cubed
1 can (4-oz) sliced mushrooms, drained
2 cups shredded Swiss cheese
1 carton (8-oz) fat-free sour cream
3/4 cup fat-free evaporated milk
2 eggs, lightly beaten
1/2 tsp salt

Preheat oven to 350 degrees.

Prepare noodles according to package directions; set aside.

In a large skillet, heat oil over medium-high heat. Add the onion and bell pepper; cook and stir 2 minutes or until the onion is tender. Add the spinach, chicken, mushrooms, and the noodles; stir to combine.

Combine the cheese, sour cream, milk, eggs and salt in a medium bowl, stirring to blend well. Add mixture to the chicken mixture; stir to combine well.

Spray a 9 x 13-inch baking dish with nonstick cooking spray; Transfer mixture to the prepared dish and bake, covered, at 350 degrees for 30-35 minutes or until heated through.

Yield: 8 servings

file photo