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Recipes for Eating Healthy
 
produce shopper

We want to thank everyone who submitted their recipes to us. We painstakingly went through the hundreds of submissions we received and chose those that contained at least 50% Commodity food items within the recipe.

Great care has been taken in selecting these recipes; our basis for selection was ease of preparation, required few pots or pans and most importantly taste.

Each and every recipe was taste tested by Native Americans from around the country in many different tribes. A number of these recipes have been modified slightly to minimize the amounts of sugar and sodium required, yet still providing you with a tasty dish.

We hope that you take advantage of this site and try these dishes in your home; and we also encourage you to submit your own recipes on our Feed Back page. Thank you.

 

Choose a Menu Category
Recipies for those with and without Diabetics Recipes for Diabetics

Our selection of recipes for those with Diabetes can also be prepared and enjoyed by people without Diabetes. These special recipes contain less sugar and sodium
than most of our other recipes, yet we have managed to make them just as delicious
and even more nutritous. We hope you enjoy these recipes and check back often for our latest mouth-watering additions!

* All Recipes for Diabetics will be listed at the bottom of each section and highlighted in orange to differentiate them from the others. Thank you and we hope that you enjoy many of these delicious dishes submitted by your famiy, friends and tribes.
Appetizers
Salads
Soups & Stews
Gravies, Spreads & Sauces
Fruits & Vegetables
Meat & Fish Main Dishes
Chicken Main Dishes
Beverages
Snacks
Desserts
Appetizers
Chili Bean Dip Ingredients
1 -16 oz. Can kidney or pinto beans
1 Teaspoon chili powder
1/2 Cup diced onion
1/2 Cup shredded cheese.
Instructions
(Makes 16 servings)
Drain beans. Throw liquid away. Rinse beans with water and drain well. Mash beans with a fork. Add chili powder, onion and cheese. Serve warm or cold with vegetables or crackers.
Bean Dip Ingredients
1 Can vegetarian beans
2 Tablespoons lemon juice or water
2 Tablespoons nonfat dry milk powder
1 Teaspoon chili powder
1 Teaspoon garlic powder
1 Teaspoon finely diced onion or onion powder
1/2 to 1 1/2 Teaspoons hot sauce (optional)
Instructions
(Makes 16 servings)
Drain beans. Throw liquid away. Rinse beans with water and drain well. Mash beans with a fork. Mix lemon juice, dry milk powder and spices with the beans. Add hot sauce to taste.
Dilled Garden Dip Ingredients
1 Carton low-fat cottage cheese (16 oz)
2 Tablespoons tarragon vinegar
1 Tablespoon finely chopped green onions
1 Tablespoon dried parsely flakes
1/2 Teaspoon dried dillweed
1 Tablespoon milk
Dash of ground pepper
Fresh parsley sprigs (optional)
Instructions
Place cottage cheese and vinegar in container of an electric blender or food processor, cover and process until smooth. Combine cottage cheese mixture, green onions and next 4 ingredients in a medium bowl, stir well. Transfer mixture to a small serving bowl and cover and chill. If desired, garnish with parsely and serve with shrimp dippers.

Exchanges per tablespoon: FREE
Calories 13, Carbohydrates .5 g, Protein 2.1 g, Fat .2 G, Cholesterol 1 mg, Fiber 0.0 g, Sodium 70 mg
Shrimp Dippers Ingredients
14 Fresh snow peas pods, trimmed
28 Large cooked, peeled and deveined shrimp
Instructions
Arrange pea pods in a vegetable steamer over boiling water. Cover and steam 1 minute or until crisp-tender. Remove pea pods and chill. Separate pea pods lengthwise into 2 pieces. Wrap a pea pod half around each shrimp, an secure with a plastic pick. 28 Appetizers

Exchanges per appetizers: FREE
Calories 7, Carbohydrates .1 g, Protein 1.4 g, Fat .1 G, Cholesterol 12 mg, Fiber 0.0 g, Sodium 14 mg
Summer Gazpacho Ingredients
1 can low sodium tomato soup 10 1/2 oz.
1 3/4 Cup no salt added tomato juice
2/3 Cup peeled, seeded and finely chopped cucumber
1/2 Cup finely chopped green pepper
1/2 Cup finely chopped tomato
1/3 Cup finely chopped onion
2 Tablespoons red wine vinegar
1 Tablespoon commercial fat-free Italian dressing
1 Tablespoon lemon juice
1 Clove garlic, minced
1/2 Teaspoon pepper
1/4 Teaspoon salt
1/4 Teaspoon hot sauce
Instructions
Combine all ingredients in a large bowl. Cover and chill at least 8 hours. 5 Servings

Exchanges per appetizers: 1 Starch
Calories 76, Carbohydrates 15.3 g, Protein 2.1 g, Fat 1.4 G, Cholesterol 0 mg, Fiber 1.1 g, Sodium 174 mg
Layered Southwest Spread Ingredients
2 Cups mozzarella cheese, part-skim, shredded
1/3 Cup 1% Low fat cottage cheese
1 Can chopped green chilies, drained
2 Tablespoons reduced-calorie mayonnaise
1/4 Teaspoon garlic powder
1 Cup seeded, chopped tomato
1 Cup shredded lettuce
1/2 Cup red kidney beans, rinsed and drained
1 1/2 Teaspoon sliced green onions
8 Ripe olives, sliced
Pita chips
Instructions
Combine first 5 ingredients in a medium bowl, spread in a 9 inch quiche dish. bake at 350 degrees for 20 minutes or until bubbly. Let cool for 3 minutes. Arrange tomato around edge of dish, leaving a 1 inch border. Arrange lettuce next to tomato, forming a ring. Arrnage beans in center. Sprinkle evenly with green onions and olives. Serve warm with pita chips, if desired.

Exchanges per appetizers: 1 medium-fat meat, 1 vegetable
Calories 98, Carbohydrates 4.9 g, Protein 7.6 g, Fat 5.6 G, Cholesterol 13 mg, Fiber 0.9 g, Sodium 214 mg


 
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