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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
Chicken Main Course Dishes
No-Fuss Chicken or Turkey Pie Ingredients
1 Can chicken or turkey
1 Can carrots
1/2 Cup onion, sliced
1 Cup cheese, grated
1 1/4 Cups milk, made from nonfat dry milk powder
3/4 Cup master mix
1/2 Cup dry egg mix
Instructions
Drain meat. Rinse and remove excess fat. Drain carrots, rinse and drain. Lightly oil a 10 inch pie plate. Sprinkle meat, carrots, onion and cheese in pie plate. Mix master mix and egg mix together in a small bowl. Mix milk into dry ingredients and pour over everything in pie plate. Bake at 400 degrees for 25-30 minutes. Let set for 5 minutes before cutting.
Chicken Enchilada Casserole Ingredients
1 Can chicken
1/2 Cup onion, chopped
1/2 Teaspoon garlic powder
1/2 Cup green chilies, diced
1 Can tomatoes
1 Teaspoon oregano
1 Teaspoon pepper
12 Corn tortillas
2 Cups cheese, grated
1 1/2 Cups milk gravy (See sauces area)
Instructions
Drain chicken, throw juices away, rinse chicken under water and take off extra fat. Drain again after rinsing. Mix chicken, onion, garlic powder, green chilies, tomatoes, oregano and pepper together and set aside. Line a lightly oiled 9 x 13 inch baking pan with three tortillas. Pour chicken mixture over the tortillas. Sprinkle 3/4 Cup of cheese on top of the chicken. Place the remaining three tortillas on top. Make milk gravy and pour over tortillas. Sprinkle last 1/4 cup of cheese over top. Bake at 350 degrees for 20 minutes.
Bright 'n' Zippy Chicken Stir Fry Ingredients
4 Boneless, skinless chicken breast halves, cut into 2 inch fingers
3/4 Cup low sodium chicken broth, heated
2 Carrots, peeled, cut into 1 inch matchsticks 1 Teaspoon grated lemon peel
1 Leek, sliced thin
1 1/2 Tablespoons lemon juice
2 Cups sugar snap peas
1 Tablespoon light butter/margarine
1/4 Teaspoon salt
1/4 Teaspoon pepper
4 oz. prunes, coarsely chopped
Instructions
(Makes 4 servings)
In medium bowl, place chicken sprinkled with lemon peel and lemon juice, salt & pepper, stirring to coat well. In another bowl, place prunes and add chicken broth and let stand for 15 minutes, stirring occasionally. Spray large frying pan with vegetable cooking spray and heat over medium-high heat. Add chicken and cook, stirring 4 minutes. Add carrots, then leek, cook for 1 minute. Add sugar snap peas and margarine and continue to stir-fry until chicken is fork-tender and peas are tender crisp (about 3 minutes). Stir in prunes and broth, separating pieces of prunes. Cook 1 minute or until heated through. Served with saffron rice.
Speedy Chicken Ingredients
14 1/2 oz Can stewed tomatoes
2 Can cream of celery soup
16 oz Can French cut green beans -drain
3 Cup chicken; cooked, cut-up
1 1/2 Teaspoon Italian seasoning
2 Cup bakery mix
1 1/2 Cup milk
1/2 Cup cheese; shred
Instructions
Heat oven to 450 degrees. Mix tomatoes, soup, beans, chicken and 1 tsp. Italian seasoning in ungreased 13x9x2 pan. Mix baking mix and milk. Pour evenly over chicken mixture. Sprinkle with cheese and 1/2 ts Italian seasoning. Bake 25 to 27 minutes or until crust is light golden brown and cheese is melted.
Chinese Chicken Salad Rolls Ingredients
(makes 18 to 20 rolls)

2 Tablespoons (30 ml) reduced-sodium soy sauce
1 Teaspoon (5 ml) dark sesame oil
2 Tablespoons (30 ml) rice vinegar
2 Teaspoons (10 ml) grated peeled fresh ginger
1 Pound (480 g) boneless chicken breasts, all fat removed
Vegetable cooking spray
1/2 Teaspoon (2.5 ml) chili oil
1 Large head of Boston or butter lettuce, or enough to get 18 to 20 large leaves
1/2 Cup (24 g) cilantro leaves
1 Cucumber, peeled, seeded and chopped
5 Ounces (150 g) canned water chestnuts, drained and chopped
1/2 to 1 (2.5 to 5 ml) Teaspoon chili and garlic sauce, depending on taste
2 Teaspoons (10 ml) hoisin sauce
Instructions
Mix the soy sauce, oil, vinegar and ginger in a bowl. Cut the chicken across the grain into 1/4 inch (0.6 cm) strips. then cut into bite size pieces. Toss in the soy sauce marinade and set aside for 30 minutes. 2. Coat a nonstick pan with cooking spray. Add the chili oil and heat the pan. Drain the marinade and add the chicken. Stir-fry until cooked through and browned. Place in a bowl and cool. 3. Stir in the cilantro, cucumber, and water chestnuts, along with the chili and garlic sauce, and hoisin sauce. Toss and set aside. 4. Place a scant 1/4 cup (60 ml) of the chicken mixture on a lettuce leaf. Roll up, turning in the ends. Repeat until all rolls are formed. Arrange rolls on a large serving plate and serve.

Per 2-roll serving: 81 calories (18% calories from fat), 13 g protein, 2 g total fat (0.3 g saturated fat), 4 g carbohydrates, 1 g dietary fiber, 29 mg cholesterol, 236 mg potassium, 190 mg sodium

Diabetic exchanges: 1 1/2 very lean protein, 1/2 carbohydrate (1 vegetable)
Lemon Turkey Cutlets Ingredients
(makes 4 servings)

8 - 2 oz Turkey breast cutlets
2 1/2 Tablespoons all-purpose flour
2 Teaspoons olive oil, divided
1/4 Teaspoon salt
1/4 Teaspoon freshly ground pepper
2 Tablespoons lemon juice
Instructions
Place cutlets between two sheets of heavy duty plastic wrap and flatten to 1/8 inch thickness, using a meat mallet or rolling pin. Dredge in flour and set aside. Heat 1 teaspoon oil in a large skillet over medium heat until hot. Add half of cutlets, and cook for 3 minutes on each side or until browned. Transfer cutlets to a serving platter, keep warm. Repeat procedure with remaining 1 teaspoon oil and cutlets. Sprinkle cutlets with salt, pepper and lemon juice.


Per serving: 179 calories, 26.8 g protein, 5.2 g total fat, 4.5 g carbohydrates, 0 g dietary fiber, 61 mg cholesterol, 203 mg sodium

Diabetic exchanges: 4 very lean meat, 1/2 fat

 

 
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