Gingered Lemon Broccoli Salad - 8g Carbs, 2g Fiber, 4g Sugar

With soy yogurt in the ginger-accented dressing and roasted soy nuts
atop the salad, you get a double dose of soy in this flavorful dish.
Servings: 8
Servings Size: 1/2 cup

3 Tbsp light mayonnaise or salad dressing
2 Tbsp plain soy yogurt
1/4 tsp finely shredded lemon peel
2 tsp lemon juice
1/4 tsp grated fresh ginger
4 cups small broccoli and/or cauliflower florets
1/3 cup finely chopped red onion
1/4 cup dried cranberries
3 Tbsp roasted soy nuts

1. In a large bowl, stir together mayonnaise, soy yogurt, lemon peel,
lemon juice, and ginger. Add broccoli, red onion, and cranberries. Toss to coat. Cover and chill for 1 to 24 hours. Just before serving, sprinkle with soy nuts.

Servings: 8
Servings Size: 1/2 cup
Nutrition per Serving:
59 Calories, 3g Total Fat, 0g Saturated Fat, 0g Monounsaturated Fat,
1g Polyunsaturated Fat, 2mg Cholesterol, 54mg Sodium, 2g Protein,
8g Carbs, 2g Fiber, 4g Total Sugar

Vitamin A (DV%) 0
Vitamin C (DV%) 69
Calcium (DV%) 3
Iron (DV%) 3

Diabetic Exchanges: 1/2 Vegetables, 1/2 Fat
From: www.diabeticlivingo nline.com 

Brown Rice and Lentil Salad – 25g Carbs, 6g Fiber

Common in many diets around the world and a great way to use pantry staples, this brown rice and lentil salad will please every palate. The pairing of rice and lentils makes a perfect protein, and its hard to imagine a more healthful and delicious combination. 

Servings: 6 

Serving Size: 1 cup each

Prep Time: 15 min

Cook Time: 35 min 

1/2 cup uncooked brown rice

1/2 cup dry Puy Lentils

2 cups low-sodium chicken or vegetable stock OR

water seasoned with 1 tsp bullion

1 Tbsp Extra Virgin Olive Oil

2 cloves garlic, pressed through a garlic press

Juice of 1 Fresh Lime

2 Tbsp Red Wine Vinegar (can use lemon juice or plain vinegar

if that is what you have)

2 tsp Dijon Mustard

1/2 tsp sea salt

Freshly ground Black Pepper

3 green onions, trimmed and chopped

1 -2 tomatoes, chopped

1 Tbsp Fresh Parsley, finely chopped

1. Combine the rice and lentils along with stock or cooking liquid in a medium saucepan and cook until all water is absorbed, about 40 minutes. You can use the oven method for cooking these, too. Just place all ingredients in a covered casserole dish and bake at 350 degrees for 40 minutes. 

2. Remove cooked rice and lentils from heat. Place into a decorative salad bowl and fluff with a fork. Let cool.

3. Prepare dressing by combining olive oil, garlic, lime juice, red wine vinegar, mustard, salt, and pepper into a small Mason jar. Put the lid on and shake well. Otherwise, whisk well in a small bowl. 

4. Add chopped green onions, tomatoes and parsley to cooled rice and lentils. 

5. Add dressing. Toss to combine. Serve chilled. 

Servings: 6 

Serving Size: 1 cup each

Nutrition per Serving: 157 Calories, 4g Total Fat, 1g Saturated Fat, 1g Polyunsaturated Fat, 2g Monounsaturated Fat, 0mg Cholesterol, 228mg Sodium, 25g Carbs, 6g Fiber, 7g Protein 

From: The Eat Clean Diet Recharged by Tosco Reno, Robert Kennedy 2009 VIA Today's Diet and Nutrition

Salmon Salad – 2.3g Carbs, 1g Fiber

Serve this as part of an impressive salad platter, or rolled into
a gluten free wrap.

1 lb Salmon Fillets
2 Tbsp low fat mayonnaise
1 Tbsp Nonfat Plain Yogurt
1 tsp lemon juice
1 Tbsp Capers, optional
1 tsp dry dill weed OR 1 Tbsp fresh dill, chopped
1 tsp dry tarragon OR 1 Tbsp fresh tarragon, chopped
1/2 tsp black pepper
4 large lettuce leaves

Cook salmon fillets until just cooked (poach, grill, or broil) and
cool to room temperature. Mix remaining ingredients (except lettuce
leaves) in a large bowl. Flake salmon and stir into mixture. Serve
over lettuce leaves.

Servings: 4
Nutrition per Serving: 211 Calories, 13g Fat, 56.5mg Cholesterol,
190mg Sodium, 19.6g Protein, 2.3g Carbs, <1g Fiber, 46mg Calcium,
1mg Iron

Tips: Great served with other veggies like such as sliced tomatoes
or roasted peppers. To make sure there are no bones in the salmon,
run your hand across the top of the salmon to feel for bones, and
use needlenosed pliers to pull out any you find.

From: Gluten Free, Hassle Free: A Simple, Sane, Dietitian Approved 

Program for Eating for Eating Your Way Back to Health by Marlisa 

Brown, MS, RD, CDE, CDN 

Hoppin John Salad - 15.4g Carbs, 3.6g Fiber, 1.3g Sugar

From: PCRM Physicians Committee for Responsible Medicine
AND www.nutritionmd. org
Source: Turn Off the Fat Genes by Neal D. Barnard, M.D.; recipe
by Jennifer Raymond M.S., R.D.

Servings: about 10
Serving Size: 1/2-cup

2 cups cooked black-eyed peas OR 1 15oz can black-eyed peas, drained
1 1/2 cups cooked brown rice
1/2 cup finely sliced green onions
1 celery stalk, thinly sliced (about 1/2 cup)
1 tomato, diced
2 Tbsp finely chopped fresh parsley
1/4 cup lemon juice
1 Tbsp olive oil
1/4 tsp salt
1 - 2 garlic cloves, crushed

Combine black-eyed peas, rice, green onions, celery, tomato, and parsley
in a mixing bowl. In a small bowl, mix together lemon juice, oil, salt,
and garlic and pour over the salad. Toss gently. Chill 1 to 2 hours if
time permits.

Servings: about 10
Serving Size: 1/2 cup
91 Calories, 1.9g Fat, 0.3g Saturated Fat, 18.5% Calories from Fat,
0mg Cholesterol, 3.7g Protein, 15.4g Carbs, 3.6g Fiber, 1.3g Sugar,
68mg Sodium, 20mg Calcium, 1.2mg Iron, 5.4mg Vitamin C,
137mcg Beta Carotene, 0.4mg Vitamin E

Cucumber and Black-Eyed Pea Salad - 12g Carbs, 3g Fiber

From: Eating Well - May/June 2007, Eating Well for a Healthy Heart Cookbook

An easy salad to serve with grilled chicken or steak for supper or on a
bed of greens for a satisfying lunch. Substitute white beans or chickpeas
for the black-eyed peas if you prefer.

NUTRITION PROFILE - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Low sodium | Healthy weight

Active Time: 20 minutes
Total Time: 20 minutes
Servings: 6
Serving Size: about 1 cup each

3 Tbsp extra-virgin olive oil
2 Tbsp lemon juice
2 tsp chopped fresh oregano, or 1 teaspoon dried
Freshly ground pepper to taste
4 cups peeled and diced cucumbers
1 14oz can black-eyed peas, rinsed
2/3 cup diced red bell pepper
1/2 cup crumbled feta cheese
1/4 cup slivered red onion
2 Tbsp chopped black olives

Whisk oil, lemon juice, oregano and pepper in a large bowl until
combined. Add cucumber, black-eyed peas, bell pepper, feta, onion
and olives; toss to coat. Serve at room temperature or chilled.

Servings: 6
Serving Size: about 1 cup each
Nutrition per Serving:
160 Calories, 10g Fat, 3g Sat, 6g Mono, 11mg Cholesterol, 5g Protein,
12g Carbs, 3g Fiber, 270mg Sodium, 273mg Potassium

Nutrition Bonus: Vitamin C (50% daily value), Vitamin A (15% dv).
1 Carbohydrate Serving

Exchanges: 1 vegetable, 1/2 starch, 1/2 very lean meat, 2 fat

Sesame Asparagus Salad - 4.5g Carbs

2 pounds asparagus, trimmed

2 tablespoons soy sauce

1 tablespoon rice wine vinegar

2 teaspoons sesame oil

1/2 packet sugar substitute

2 tablespoons toasted sesame seeds

Place asparagus in a large saucepan of lightly salted boiling water. Simmer 6 to 8 minutes until just tender. Do not overcook (stalks should not droop when picked up). Drain and pat dry. Cut into 1 1/2-inch pieces.

In a large bowl, mix soy sauce, vinegar, sesame oil, sugar substitute and sesame seeds. Add asparagus and toss to coat. Chill 30 minutes for flavors to blend.

Makes 6 servings

Calories 53, Fat 3 g, Carbs 4.5 g, Fiber 1/5 g.

Green and Yellow Bean Salad - 2g Carbs, 3g Fiber

By The Canadian Living Test Kitchen

To retain the color and crispness of the beans, make this salad

as close to the time of your get-together as possible.

Servings: 6

12 oz (375 g) each green and yellow beans

2 Tbsp (25 mL) chopped fresh oregano

2 Tbsp (25 mL) extra-virgin olive oil

2 Tbsp (25 mL) wine vinegar

2 tsp (10 mL) grainy mustard

1 clove garlic, minced

1/2 tsp (2 mL) each salt and pepper

Half red onion, thinly sliced

Fill bowl with ice water. In large pot of boiling salted water, blanch

green beans until tender-crisp, 3 to 4 minutes. With slotted spoon,

transfer to ice water; stir until cold. Drain on towel-lined plate.

Repeat with yellow beans. (Make-ahead: Wrap and refrigerate for up

to 4 hours.)

In large bowl, whisk together oregano, oil, vinegar, mustard, garlic,

salt and pepper. Add onion and green and yellow beans; toss to combine.

Servings: 6

Nutrition per Serving:

96 Calories, 5g Total Fat, 1g Sat Fat, 0mg Cholesterol,

3g Protein, 12g Carbs, 3g Fiber, 482mg Sodium

calcium 6%, iron 12%, vit A 8%, vit C 22%, folate 20%

Egg Vegetable Salad Wraps - 15g Carbs, 9g Fiber

From: Better Homes and Gardens Diabetic Living

Makes 6 sandwiches

Start to Finish: 35 minutes

6 hard-cooked eggs, chopped

1/2 cup chopped cucumber

1/2 cup chopped yellow summer squash OR zucchini

1/4 cup shredded carrot

2 Tbsp chopped red onion

1/4 cup mayonnaise or salad dressing

2 Tbsp Dijon-style mustard

1 Tbsp milk

1 tsp snipped fresh tarragon OR basil OR

1/4 tsp dried tarragon OR basil, crushed

1/4 tsp salt

1/8 tsp paprika

6 leaf lettuce leaves

6 6 to 7-inch low-carbohydrate multi-grain OR

whole wheat flour tortillas OR whole wheat flour tortillas

2 plum tomatoes, thinly sliced

1. In a large bowl, combine eggs, cucumber, yellow summer squash or

zucchini, carrot, and red onion. For dressing, in a small bowl, stir

together mayonnaise or salad dressing, Dijon mustard, milk, tarragon

or basil, salt, and paprika. Pour the dressing over egg mixture; toss

gently to coat.

2. For each sandwich, place a lettuce leaf on a tortilla. Place 3 or

4 tomato slices on top of the lettuce, slightly off center. Spoon

about 1/2 cup of the egg mixture on top of the tomato slices. Roll up

tortilla; secure with wooden pick, if necessary. Cut the tortilla

rolls in half crosswise.

Makes 6 sandwiches

Nutrition per serving:

215 Calories, 15g Total Fat, 3g Saturated Fat, 218mg Cholesterol,

427mg Sodium, 15g Carbs, 9g Fiber, 12g Protein

Beet Salad - 13g Carbs, 3g Fiber

From: Eating Well Magazine Fall 2003

NUTRITION PROFILE: Low Calorie | Low Carb | Low Sodium | Low

Cholesterol | Low Sat Fat | Heart Healthy | Diabetes Appropriate | Healthy Weight

It's time we rescued beets from our childhood nightmares—when they

were little better than bland wedges scooped out of a can. Roasted

beets are delightful, sweet but very earthy and aromatic—great for

a side salad.

Servings: 8

Serving Size: 1/2 cup each

ACTIVE TIME: 15 minutes

TOTAL TIME: 1 3/4 hours

EASE OF PREPARATION: Easy

2 lb beets (5-6 medium)

1/4 cup extra-virgin olive oil

2 Tbsp sherry vinegar or white-wine vinegar

1/2 tsp Dijon mustard

1/2 tsp honey

1/2 tsp salt

Freshly ground pepper to taste

1 stalk celery, finely chopped

1 large shallot, finely chopped

1. Preheat oven to 400 degrees F. Divide beets between 2 pieces of

foil; bring edges together and crimp to make packets. Roast until

the beets are just tender when pierced with the point of a knife,

about 1 1/4 hours. Unwrap the beets and let cool.

2. Meanwhile, whisk oil, vinegar, mustard, honey, salt and pepper

in a small bowl to make dressing.

3. When the beets are cool enough to handle, slip off the skins. Cut

into 1/2-inch cubes and place in a large bowl. Add celery, shallot

and the dressing; toss to coat well. Serve at room temperature or

chilled.

Servings: 8

Serving Size: 1/2 cup each

Nutrition per Serving:

120 Calories, 7g Total Fat, 1g Sat, 5g Mono, 0mg Cholesterol,

13g Carbs, 3g Fiber, 2g Protein, 243mg Sodium, 404mg Potassium

Nutrition Bonus: Folate (32% daily value).

1 Carbohydrate Serving

MAKE AHEAD TIP: Cover and refrigerate for up to 2 days.

Eggless Salad - 8g Carbs, 1g Fiber,

From: www.tasteforlife. com

by Morinaga Nutritional Foods, Inc. (www.mori-nu. com)

*Mori-Nu Silken Firm or Extra Firm Tofu can also be used

Prep time: 20 min

Serves: 3

Serving Size: 1/2 cup each

1 pkg Mori-Nu Organic Silken Tofu*

3 Tbsp Nayonaise Original Spread or other light soy mayonnaise

1/4 tsp turmeric

1/8 tsp dry mustard

2 Tbsp sweet pickle relish

1 tsp minced capers

2 Tbsp minced scallions

2 Tbsp minced celery

1/2 tsp minced fresh dill weed

Salt and freshly ground black pepper to taste

1. Drain tofu and pat dry with paper towels.

2. Mash or crumble tofu into medium bowl.

3. In another small bowl, mix Nayonaise, turmeric, mustard, and

salt; add tofu. Mix in remaining ingredients.

4. Refrigerate 30 minutes to allow flavors to meld.

Serves: 3

Serving Size: 1/2 cup each

Nutrition per Serving:

137 Calories, 7g Total Fat, 275mg Sodium, 0mg Cholesterol,

8g Carbs, <1g>

Marinated Tomato and Sardine Salad - 21g Carbs, 9g Fiber

From: Dr. Weil

This low-carb salad is particularly good when plump,

garden-fresh tomatoes are in season. Serve it at room

temperature for best flavor. We're providing the

nutritional information for the salad using 1/2 can of

water-packed sardines. Feel free to use a whole can for

one serving if you're less concerned with calories than

with healthy eating. Sardines are rich in omega-3 fatty

acids and are surprisingly low in sodium and saturated fat.

Serving: 1

1 large ripe tomato (preferably organic)

1/2 can sardines (water-packed)

1/4 cup basil leaves, finely chopped

1 tsp olive oil, extra virgin

1 tsp balsamic vinegar

1 tsp garlic, finely chopped

You can use the tomato as is (unpeeled and with seeds) but the

salad is better if you peel the tomato after plunging it briefly

in boiling water, and then remove the seeds. This reduces the

water in the finished salad. Cut the tomato pulp into large chunks.

Mix together the dressing ingredients (olive oil, balsamic vinegar,

fresh garlic) and stir in the chopped basil leaves. Add the drained

sardines and the tomato chunks.

Serve at room temperature, on a bed of salad greens or spinach.

Serving: 1

Nutrition per Serving:

219 Calories, 12g Total Fat, 3g Sat, 28mg Cholesterol

13g Protein, 21g Carbs, 9g Fiber, 94mg Sodium

Tangy Steamed Green Bean Salad - 12g Carbs, 5g Fiber

From: Kathleen Stanley is a Diabetes Educator at Central

Baptist Hospital in Lexington, Kentucky.

VIA www.diabetesselfman agement.com

Preparation time: 10 minutes

Cooking time: 7 minutes

1 lb fresh whole green beans, washed, ends trimmed off

2 Tbsp extra-virgin olive oil

2 Tbsp red wine vinegar

1 Tbsp Dijon-style mustard

1 Tbsp water

1/4 tsp garlic powder

1/4 tsp black pepper

4 green onions, finely chopped

10 cherry tomatoes, cut in half

Steam green beans in a steamer (or use a steaming basket in saucepan)

for about 5 minutes until bright green and still slightly crisp.

Immediately rinse under cold running water, until cool to the touch.

Drain. Place in a serving dish. In a small bowl, combine olive oil,

red wine vinegar, mustard, water, and garlic powder with a small

whisk or spoon. Pour over green beans. Add green onions and tomatoes,

toss well, and serve.

Servings: 4

Serving size: 1 cup

Nutrition per Serving:

123 Calories, 7g Fat, 0g Saturated fat, 0mg Cholesterol, 62mg Sodium,

3g Protein, 12g Carbs, 5g Fiber

Exchanges per serving: 1 starch, 1 1/2 fat

Carbohydrate choices: 1 1/2

Crunchy Chicken Stir Fry Salad - 12g Carbs From: Diabetes Cookbook for Dummies

Crunchy Chicken Stir Fry Salad - 12g Carbs

From: Diabetes Cookbook for Dummies

Servings: 2

1 Tbsp sesame oil

12 ounces boneless, skinless chicken breasts, sliced into strips

1/2 cup baby carrots

1/4 tsp garlic powder

1/8 tsp onion powder

1/8 tsp white pepper

1/4 tsp sesame seeds

1/2 cup broccoli florets

1/4 cup celery, small sliced diagonally

1/2 cup snap peas

1 Tbsp low-sodium teriyaki sauce

1 tsp low-sodium soy sauce

1/2 cup low-sodium chicken broth

1 cup blanched and roughly chopped Chinese bok choy

2 Tbsp slivered almonds

Heat a large skillet over medium-high heat. Add the oil. Add

the chicken strips, carrots, and garlic powder. Saute until

the chicken is lightly browned (about 7 minutes). Add the

onion powder, white pepper, sesame seeds, broccoli, and celery.

Cook and continue stirring until the vegetables are soft.

Lower the heat and add the snap peas, teriyaki sauce, soy

sauce, and chicken broth. Continue stirring. Simmer until

the liquid has reduced slightly.

Divide the bok choy between two plates. Spoon the chicken

mixture over the bok choy. Sprinkle the almonds on top.

Servings: 2

Nutrition per Serving:

352 Calories, 15g Fat, 95mg Cholesterol, 403mg Sodium,

12g Carbs, 40g Protein

Diabetic Exchanges: 2 Vegetable, 6 Very Lean Meat, 2 Fat

Chopped Veggie Salad With Feta - 6g Carbs, 1g Fiber, 2g Sugar

From: Diabetes & Heart Healthy Cookbook, You know that the recipes
in this cookbook are healthful and good for you because the American
Diabetes Association and the American Heart Association teamed up
to create them.

When you want a change from tossed green salad, try this easy alternative.
Contains Dairy
Vegetarian
Most Popular
Diabetes-Friendly
Number of Servings: 4
Serving Size: 3/4 cup

1/2 can artichoke hearts, canned, drained, and chopped
4 oz mushrooms, button
1 tomato, seeded and chopped
1/4 cup green onion, finely chopped
1/4 cup parsley, fresh, snipped
1/2 Tbsp basil, dried
3/4 tsp oregano leaves
1/2 oz cheese, feta, crumbled

In a medium bowl, toss together all the ingredients except the
feta. Add the feta and toss gently.

Number of Servings: 4
Serving Size: 3/4 cup
Nutrition per Serving:
39 Calories, 1g Total Fat, 0g Saturated Fat, 2mg Cholesterol,
123mg Sodium, 6g Carbs, 1g Dietary Fiber, 2g Sugars, 2g Protein

Exchanges: 1 Vegetable
Carb Choices: 1/2

Green Salad With Oil and Vinegar - 14.5g Carbs, 4.5g Fiber

From: Diabetic Living

This simple salad is both delicious and nutritious.

Servings: 1

Contains Dairy

Vegetarian

Diabetes-Friendly

Prep Time: 8 min

Total Time: 8 min

2 cups romaine lettuce

2 Italian tomatoes, sliced

4 slices red onion

1 Tbsp olive oil

1 Tbsp balsamic vinegar OR red wine vinegar

1 oz low-sodium Swiss cheese

Wash lettuce and pat dry. Add tomato, onion, and cheese. Toss salad 

with oil and vinegar dressing.

Servings: 1

Nutrition per Serving:

286 Calories, 21.5g Total Fat, 7g Saturated Fat, 26mg Cholesterol, 

18mg Sodium, 14.5g Carbs, 4.5g Dietary Fiber, 10.5g Protein

Exchanges: 1 Dairy, 3 Vegetable, 1 Fruit, 2 Starch, 1 Lean Meat, 4 Fat

Carb Choices: 1

Fresh Spinach Salad - 10g Carbs, 1g Fiber, 7g Sugar

From: Light and Easy Diabetes Cuisine

Yield: 6 cups 

Servings: 4

5 cups (5oz) packed torn spinach leaves (about 1/2 of

a 10oz bag), washed and thick stems removed

1 1/2 cups (3oz) thinly sliced mushrooms

1/3 cup thinly sliced red onion rings

1/3 cup prepared fat-free OR light red French OR 

honey Dijon salad dressing

1/8 tsp freshly ground pepper

1/4 cup croutons (optional)

In a large bowl, combine the spinach,

mushrooms, and onion; toss to mix.

Drizzle the dressing over the salad; toss to coat

the greens. Sprinkle the salad with freshly ground

pepper and top with croutons if desired.

Yield: 6 cups 

Servings: 4

Nutrition per Serving:

50 Calories, 0g Fat, 0mg Cholesterol, 208mg Sodium,

10g Carbs, 1g Dietary Fiber, 7g Sugars, 2g Protein

Diabetic Exchanges: 1/2 Starch, 1 Vegetable

Almond Chicken Salad - 21g Carbs, 3.7g Fiber, 2.5g Sugar

From: www.dLife.com 

A nutty chicken salad served with rye bread.

Prep Time 10 minutes

Cook Time 10 minutes 

Difficulty Easy

Servings: 2

8 oz boneless skinless chicken breasts, cooked (cut into strips)

2 medium celery stalks, sliced

1 Tbsp slivered almonds

2 Tbsp fat free mayonnaise

1 tsp dried dill weed

1 pinch salt and pepper (to taste)

2 piece slice rye bread

1. Chop the chicken and celery and put in a bowl.

2. Toast almonds in a toaster oven until golden, add to chicken.

3. Stir in mayonnaise, dill, salt, and pepper.

4. Spoon salad onto two separate plates and serve with the rye bread.

Additional Information - -

To lower the carbohydrates, just use large lettuce leaves 

in place of the bread.

Servings: 2

Nutrition per Serving:

266.2 Calories, 4.8g Total Fat, 0.8g Saturated Fat, 4g Unsaturated Fat, 

21g Total Carbs, 3.7g Dietary Fiber, 2.5g Sugars, 0mg Potassium, 

33.8g Protein, 465.9mg Sodium

Dietary Exchanges:

1/4 Fat, 2 1/2 Meat, 1 Starch, 1/2 Vegetable, 4 Very Lean Meat

Steakhouse Salad - 31g Carbs, 11g Fiber

Grill the finest of steaks, filet mignon, and arrange it atop 
fresh greens and plenty of vegetables to make a delicious
"composed" salad.

Preparation time: 20 min
Cooking time: 16 min

-->Steak
4 medium red bell peppers
10 oz trimmed filet mignon
1/2 tsp salt
1/2 tsp pepper
1 garlic clove
1 lb green beans, trimmed

-->Dressing
3 Tbsp balsamic vinegar
2 tsp extra-virgin olive oil
1 garlic clove
2 Tbsp minced shallot

To Serve
8 cups mesclun (about 4 oz)
6 medium tomatoes, cut into 1/4-inch wedges

1. Preheat grill or broiler. Put red peppers on grill rack or broiler 
pan. Cook until skins are blistered and blackened, about 10 minutes, 
turning frequently. Put in paper bag, seal tightly, and let steam 
10 minutes. Peel away blackened skins from peppers, seed, and cut 
into chunks.

2. Meanwhile, lay filet flat on cutting board and slit lengthwise 
three-fourths of the way through. Open like a book and press flat. 
Sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Cut 1 garlic 
clove in half and rub cut sides all over beef. Grill or broil beef 
until done to taste, about 3 minutes on each side for medium. Thinly 
slice beef.

3. Cook beans in boiling water until crisp-tender, about 5 minutes. 
Drain and rinse immediately with cold water.

4. Mince remaining garlic clove. Whisk vinegar, oil, garlic, shallot, 
and remaining salt and pepper in small bowl. Divide mesclun among 
plates and arrange steak, red peppers, beans, and tomatoes on top. 
Drizzle with dressing.

Some More Ideas - -

* Use other lean cuts of meat such as sirloin or top round in 
place of filet mignon.
* Use roasted yellow or orange bell peppers instead of red ones.
* Make an herb dressing. To the vinegar and oil mixture, add 
2 teaspoons finely chopped thyme and basil.

Health Points = =
Choosing the right cuts and controlling your portion sizes are the 
secret to making beef a part of a healthy, lean diet.

Beef can range widely in its healthiness—3 ounces of cooked rib 
roast, for example, has 24 grams of fat, while the same amount of 
top round has 5.4 grams of fat. Filet mignon, which is used in this 
recipe, falls in the middle. Beef is rich with potassium, zinc, 
and vitamin B12, as well as protein.

Serves: 4
Nutrition per Serving:
360 Calories, 150 Calories from Fat, 17g Fat, 6g Saturated Fat, 

From: www.rd.com Readers Digest

Warm Sausage & Potato Salad - 23g Carbs, 2g Fiber

Servings: 2
Diabetes-Friendly
Total Time: 25 min

10 oz new potatoes
1 small leek
Cooking spray
6 oz smoked turkey sausage
1/2 small green bell pepper
2 Tbsp red wine vinegar
1 Tbsp water
1 Tbsp whole-grain mustard
1/2 tsp thyme

1. In a covered medium saucepan cook potatoes in a small amount of 
boiling salted water for 12 to 15 minutes or until tender. Drain; set 
aside.

2. Meanwhile, slice white portion and about 1 inch of the green portion 
of the leek; separate green leek pieces from the white, and set both 
portions aside.

3. Coat an unheated large nonstick skillet with nonstick cooking spray. 
Preheat over medium heat. Cook sausage in hot skillet for 2 to 3 minutes. 
Stir in the white part of leek and the sweet pepper. Cook and stir for 
2 to 3 minutes more. Stir in vinegar, the water, mustard, and thyme. 
Stir in green portion of leek. Cook and stir for 1 minute. Add cooked 
potatoes; gently toss to coat. Serve warm.

Servings: 2
Diabetes-Friendly
Nutrition per Serving:
237 Calories, 9g Total Fat, 3g Saturated Fat, 45mg Cholesterol, 
772mg Sodium, 23g Carbs, 2g Dietary Fiber, 17g Protein

Exchanges: 1/2 Vegetable, 1 1/2 Starches, 2 Lean Meats
Carb Choices: 1 1/2

From: More Diabetic Recipes

Chicken & Spinach Salad - 10g Carbs

Prep Time: 10 Minutes
Yield: 14 cups 
Makes: 7 - 2 cups servings

6 oz fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries

-->DRESSING
2 Tbsp red wine vinegar
3 Tbsp orange juice
1 1/2 Tbsp canola oil
1/4 tsp dry mustard
1/3 tsp poppy seeds

Mix dressing ingredients and refrigerate. 

Wash spinach and tear into bite size pieces. Add oranges, 
chicken and strawberries. Serve with dressing.

Yield: 14 cups 
Makes: 7 - 2 cups servings
Nutrition:
135 Calories, 46mg Sodium, 31mg Cholesterol, 4g Fat, 10g Carbs

Exchanges: 1 fruit, 1 1/2 lean meat

From: Cooking Healthy and Fast