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Recipes for Eating Healthy
 
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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
Salads

Green Pea and Cheese Salad Ingredients
1 Can green peas
1/2 Cup cheese, diced
2 Tablespoons onion, finely chopped
2 Tablespoons celery, finely chopped
1 Tablespoon pickle relish
1/4 Cup salad dressing

Instructions
Drain peas, throwing liquid away. Rinse peas and drain again, put peas into a bowl. Mix all other ingredients together. Pour over peas. Chill in refrigerator. Using yogurt in place of salad dressing will reduce fat in this recipe. Keep leftovers in the refrigerator.
Macaroni Fruit Salad Ingredients
2/3 Cup pineapple juice
1/4 Cup corn syrup
1 Tablespoon flour
1/4 Cup egg mix
2 Cups cooked macaroni
1 Cup whipped cream or whipped topping
2 Cups of your choice of fruit
Instructions
(Use within 2 days)
Mix first 4 ingredients together then cook over low heat until thickened. Pour over macaroni and refrigerate overnight. Add cream and fruit Keep refrigerated.
Fruit Salad Over Baby Greens Ingredients
1 Cup (160 g) diced ripe cantaloupe
1 Cup (160 g) diced ripe mango
1 Cup (160 g) diced papaya
1/4 Cup (40 g) minced red onion
3 Tablespoons (45 ml) fresh lime juice
1 Tablespoon (15 ml) olive oil freshly ground pepper to taste
1 7.5 Ounce (213 g) bag baby greens, rinsed and crisped
Instructions
In a covered container, combine cantaloupe, mango, papaya, and red onion. Wisk together lime juice, olive oil, and pepper. Pour over fruit and gently stir to mix. Refrigerate until ready to serve. Arrange greens on each of 6 salad plates. Divide the fruit between the plates and drizzle with some of the juice mixture.
Waldorf Salad Ingredients
1 Head lettuce
1/2 Cup raisins
2/3 Cup sugar
2 Apples cored and diced, but not peeled
1 Cup salad dressing
1/2 Cup chopped walnuts
Instructions
Makes 8 servings -
preparation time 20 min. Tear lettuce into small bite size pieces. Add walnuts, raisins and diced apple. Mix sugar and salad dressing together. Pour dressing and sugar mixture over lettuce. Toss just prior to serving.
Summer Grilled Chicken Salad Ingredients
4 Chicken thighs, skinless
1 1/2 Teaspoons salt for grilling (Optional)
2 Ears corn-on-the-cob, fresh with husk (Frozen or canned may also be used)
1 10 oz. Package frozen lima beans, cooked
1 Small red bell pepper, diced
1 16 oz. Can black beans, rinsed
1 Tablespoon cilantro, chopped
1/4 Cup Italian low fat salad dressing
Instructions
(285 calories, 17 g. of protein, 5.5 g. fat)
Makes 4 servings.
Start grill sprinkle the salt over the chicken thighs and grill over medium high heat for about 10-15 minutes or until juices run clear. Remove the chicken from the grill and allow to cool, then remove the meat from the bone and dice into large pieces. While the chicken is cooling, place the fresh corn in the husk on the grill for 15-20 minutes. Remove corn kernels from the cob. Combine the diced chicken, corn kernels and remaining ingredients. Toss with dressing and coat well.

Sea Shell Salad Ingredients
(makes 7 servings)

8 oz. Small shell macaroni, uncooked
1 Cup shredded carrot
3/4 Cup diced green pepper
2/3 Cup sliced celery
1/2 Cup minced green onion
1 can tuna in water, drained and flaked
1/4 Cup plus, 2 Tablespoons plain low-fat yogurt
1/4 Cup reduced calorie mayonnaise
1/4 Teaspoon celery seeds

1/4 Teaspoon salt
1/4 Teaspoon pepper
Curly leaf lettuce leaves

Instructions
Cook macaroni according to package directions, omitting salt and fat, drain. Rinse with cold water, and drain well. Combine macaroni, carrot and next 4 ingredients, toss gently. Combine yogurt and next 4 ingredients, stir well. Add to pasta mixture, tossing gently. Cover and chill thoroughly. To serve, spoon pasta mixture onto lettuce-lined salad plates.

Per serving: 189 calories, 10.1 g protein, 3.4 g fat, 28.5 g carbohydrates, 1.3 g dietary fiber, 9 mg cholesterol, 236 mg sodium

Diabetic exchanges: 1 1/2 starch, 1 Lean meat, 1 Vegetable
Calico Corn Salad Ingredients
(makes 8 servings)

2 Cans frozen whole kernel corn, drained
1/3 Cup canned chicken broth, undiluted
3/4 Cup chopped green pepper
1/2 Cup chopped purple onion
2 Tablespoons fresh cilantro
2 Tablespoons rice wine vinegar
2 Teaspoons lime juice
1/4 Teaspoon garlic powder
1/4 Teaspoon ground red pepper
1 Jar diced pimiento, drained (4 oz)
Instructions
Combine corn and broth in a large nonstick skillet and cook over medium-high heat for 3 to 5 minutes or until liquid evaporates. Remove from heat and add green pepper, and remaining ingredients stirring well.

Per serving: 55 calories, 1.5 g protein, 0.7 g fat, 11.0 g carbohydrates, 0.7 g dietary fiber, 0 cholesterol, 79 mg sodium

Diabetic exchanges: 1 starch
Fruited Spinach Salad Ingredients
(makes 6 servings)

1 - 11 oz. Can mandarian oranges in water, undrained
1/4 Teaspoon unflavored gelatin
1 Teaspoon lemon juice, divided
1 Teaspoon poppy seeds
1/2 Pound torn fresh spinach
1 1/2 Cup chopped red apple
1/2 Cup thinly sliced celery
1/3 Cup raisins
2 Tablespoons unsalted sunflower kernels
Instructions
Drain oranges, reserving 1/2 Cup liquid, set oranges aside. Combine liquid and gelatin in a saucepan let stand for 1 minute. Place over medium heat, cook, stirring contantly for 2 minutes or until gelatin dissolves. Remove from heat, stir in 1/2 teaspoon lemon juice and poppy seeds. Pour into a glass bowl. Cover and chill. Combine oranges, 1/2 teaspoon lemon juice, spinach, and next 3 ingredients. Top with dressing, and spinkle with sunflower kernels.

Per serving: 101 calories, 3 g protein, 4.3 g fat, 19.7 g carbohydrates, 3.5 g dietary fiber, 0 mg cholesterol, 48 mg sodium

Diabetic exchanges: 1 Vegetable, 1 Fruit
Greek Salad Ingredients
(makes 10 servings)

4 Cups romaine lettuce
2 Medium tomatoes cut into wedges
1 Small cucumber, sliced
1 Small purple onion, thinly sliced
1 Small green pepper, seeded and cut into strips
2/3 Cup sliced radishes
1/2 Cup crumbled feta cheese
3 Tablespoons red wine vinegar
2 Tablespoons olive oil
1/2 Teaspoon dried oregano
1/4 Teaspoon pepper
Instructions
Combine first 7 ingredients in a large bowl, toss well. Combine vinegar, oil, oregano, and pepper in a small bowl, stirring well. pour vinegar over lettuce mixture, tossing well.

Per serving: 67 calories, 2 g protein, 4.3 g fat, 6.7 g carbohydrates, 1.7 g dietary fiber, 5 mg cholesterol, 73 mg sodium

Diabetic exchanges: 1 Vegetable, 1 Fat
Endive and Radicchio Salad with Oranges Ingredients
(makes 6 servings)

3 Belgian endives, about 3/4 pound ( g), cored and leaves removed
1 pound (480 g) head radicchio lettuce, leaves washed, dried and broken into bit sized pieces
2 tablespoons (30 ml) balsamic vinegar
2 tablespoons (30 ml) olive oil freshly grated pepper
3 6-ounce (180g) navel oranges, peel removed and segmented, juice retained
Instructions
Place the endive and radicchio in a salad bowl. Drizzle with vinegar and oil. Toss to coat. Add the pepper and toss. 2. Divide between 6 salad plates. Top with orange slices. Serve immediately.

Per serving: 98 calories (41% calories from fat), 2 g protein, 5 g total fat (0.7 g saturated fat), 13 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 513 mg potassium, 31 mg sodium

Diabetic exchanges: 1 carbohydrate (1/2 fruit, 1 vegetable), 1 fat
Layered Cabbage Salad Ingredients
(makes 6 servings)

2 Cups pre-shredded cabbage
1 10 oz. package frozen English peas, thawed and drained
1/4 Teaspoon salt
1 Can sliced water chestnuts, drained
1 Cup chopped red delicious apple
(About 1 large apple)
2 Teaspoons lemon juice
3/4 Cup chopped celery
1/2 Cup nonfat sour cream
1/2 Cup plain nonfat yogurt
1 Teaspoon spoonable sugar alternative
2 Tablespoons shredded carrot
Fresh parsley sprigs
Instructions
You can assemble this layered salad up to 8 hours ahead and then chill until serving time.

Layer cabbage and peas in a 6 Cup glass bowl, sprinkle with salt, top with water chesnets. Combine apple and lemon juice, tossing well. Arrange apple over water chestnuts, and top with celery. Combine sour cream, yogurt and sugar alternative stir together. Spread mixture over top of salad. Sprinkle with carrot. Cover and chill. Garnish with parsley, if desired.

Per serving: 123 calories, 2 g protein, 0.3 g fat, 23.1 g carbohydrates, 3.3 g dietary fiber, 0 cholesterol, 206 mg sodium

Diabetic exchanges: 2 Vegetables, 1 fruit

 

 
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