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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
Soups & Stews
Chicken Soup with Potato Dumplings 1/4 Cup onion; chopped
1 Garlic; crushed clove
1 Tablespoon vegetable oil
6 Cup chicken broth
2 Cup chicken; cut up, cooked
1 Cup celery; sliced
1 Cup carrots; sliced
1/4 Teaspon sage; dried, crushed leaves

Bisquick Potato Dumplings:
1 1/2 Cup Bisquick
1 Cup mashed potatoes; cold
1 Tablespoon green onion; chopped w/ top
1/8 Teaspoon pepper
1/4 Cup milk
Instructions
Cook onion and garlic in oil in 4 qt. Dutch oven, stirring frequently, until golden brown. Add broth, chicken, celery, carrots, and sage. Heat to boiling.

Potato Dumplings: Mix the Bisquick, mashed potatoes, green onion, pepper, and milk until a soft dough forms. Beat vigorously 30 seconds. Knead about 2 minutes or until smooth, adding more baking mix if necessary. Roll dough into 18 balls, about 1 1/2 inches in diameter. Drop the dumplings into the boiling soup. Cook uncovered over low heat 10 minutes. Cover and cook 10 minutes longer.
Potato Soup Ingredients
8 Potatoes -- cut in cubes
1 Onion -- cut in cubes
4 Mushrooms -- cut in strips
1 Quart milk
1 Dash pepper
1 Tablespoon parsley
1 Teaspoon basil
2 Teaspoons butter
Instructions
Cut up potatoes, onions and mushrooms. Boil until potatoes are soft. Dump excess water. Add milk, butter and spices. Cook for an half hour.
Taco Twist Soup Ingredients
1 lb. ground beef
2 Teaspoon. chili powder
1 Teaspoon ground cumin
1 Can (14-1/2 ounces) beef broth
1 Cup water
1 Cup picante sauce
1 Can (14-1/2 ounces) diced tomatoes in juice
1 Cup uncooked corkscrew pasta

-- sour cream for garnish
Instructions
In a large sauce pan over medium-high heat, cook the ground beef, chili powder and cumin until beef is no longer pink, stirring to break into crumbles. Pour off fat. Add beef broth, picante sauce and tomatoes. Continue cooking over medium-high heat until mixture comes to a boil. Stir in the pasta. Continue cooking for 15 minutes or until pasta is done, stirring occasionally. Garnish with sour cream.
Cream of Vegetable Soup Ingredients
2 Large potatoes diced
2 Carrots diced
1/2 Cup celery diced
2 Slices of onion
1 Can of peas
3 Cups water
1 Can evaporated milk
Vegetable liquid
3 Tablespoons butter or margarine
4 Tablespoons flour
Dash of pepper
Instructions
(Makes 4 servings)
Place carrots, potatoes, celery and onion with water in saucepan. Cover tightly and cook until vegetables are tender. Drain vegetables and reserve liquid. Drain peas reserving liquid. Combine vegetable liquid with can of milk. Melt butter/margarine in saucepan, add flour and pepper and blend together. Remove from heat and add liquid gradually while stirring. Return to heat, bring to a boil and cook for 1 minute, stirring constantly. Add vegetables and serve.

Quick Potato and Spinach Soup Ingredients
1/4 Cup margarine or butter
1 Small onion, chopped
3 Cups milk, made from nonfat dry milk powder
1 Cup water
1 Can whole potatoes
1/2 Can spinach
1 Cup Instant potato flakes
1/4 Teaspoon pepper

Instructions
Cook onion in margarine or butter at medium heat in a large saucepan until soft. Add milk and water to onion. Heat mixture until it is hot. Drain potatoes and spinach. Throw liquid away. Rinse both vegetables with water. Draining Again. Chop Potatoes and spinach. Add instant potatoes, chopped potatoes and spinach, pepper to milk mixture. Simmer together 10 minutes before serving.

Tasty Lima Bean Soup Ingredients
1 LB. Bag dry lima beans
8 Cups water
1/4 Can luncheon meat
2 Cans tomatoes, cut up with juice
1 Cup onion, chopped
1 Tablespoon Worcestershire sauce
1/4 Teaspoon pepper

(Makes 10 Servings)

Ingredients
Place dry lima beans and water in a pot. Heat to boiling, boil for 2 minutes. Remove from heat. Cover and let soak for 1 1/2 hours or overnight in refrigerator. Heat beans and water to a gentle boil. Cook until soft, about 1 1/2 hours. Drain beans, reserve 1 cup of liquid. Drain luncheon meat, throw juices away, rinse with hot water and take off extra fat. Add meat to the beans. Break up the tomatoes with a spoon and add to the beans. Add all of the other ingredients to pot. Heat until just boiling. Serve Hot.
All Commodities Stew Ingredients
1 Can Commodity meat of choice
1 Can whole potatoes
1 Can Carrots
1 Can Whole kernel corn
1 Can green beans
2 Cans tomatoes with juice
1 to 2 Cups water
Garlic or onion to taste
Ingredients
Drain meat, throw juices away, rinse meat with hot water and remove extra fat. Drain potatoes, carrots, corn and green beans. Throw liquid away. Rinse vegetables with water. Chop potatoes, slice carrots and put all ingredients in a large saucepan. Bring to a boil, stir, then lower heat. Simmer 10 minutes before serving. Serve Hot.
Corn Chowder Ingredients
1/4 Can luncheon meat
1 Medium onion, diced
1/2 Cup celery, diced
2 Tablespoons margarine or butter
2 Cans whole potatoes
2 Cans cream-style corn
2/3 Cup nonfat dry milk powder
1 Can evaporated milk
1 Can water, using evaporated milk can
1/4 Teaspoon pepper
Instructions
In a large pan, cook onion and celery in margarine or butter until tender, about 5 minutes. Cut luncheon meat into 1 inch squares. Rinse off extra fat and salt with warm water. Drain well. Add luncheon meat to onion mixture. Drain potatoes. Throw away liquid, rinse potatoes with water and drain again. Cut potatoes into small pieces. Add potatoes to the luncheon meat mixture. Stir in corn, nonfat dry milk, evaporated milk and pepper. Add 1 can of water, using milk can to measure. Heat just until ready to boil. Serve Hot.

Chicken Pot Pie Ingredients
1/4 Cup water
1 Tablespoon oil
1 Small onion, chopped
3 Tablespoons All Purpose Flour
3/4 Cup evaporated milk
1/2 Cup water
1 Can chicken
1 Can green peas
1 Can cream-style corn
1/4 Teaspoon Worcestershire sauce (Optional)

Instructions
Put water, oil and onion into a saucepan. Cook until onion is soft. Sprinkle flour into saucepan a little at a time, stirring to keep smooth. Drain peas. Throw liquid away. Rinse peas with water. Drain again. Add evaporated milk to onion mixture. Cook and stir over medium heat until thick and smooth. Drain chicken. Throw juices away. Rinse chicken with hot water to take off extra fat. Drain again. Add water, chicken, peas, corn and Worcestershire sauce to the saucepan. Mix well and stir over low heat until well heated. Serve hot.
Hearty Vegetable Soup Ingredients
1 Cups water
1 Quart vegetable or chicken broth
2 Tablespoons dry lentils
1/4 Cup pinto beans
1/4 Cup pearled barley
1/4 Cup onions, diced
1/4 Cup fresh carrots, diced
1/4 Cup fresh celery, diced
1/2 Cup fresh white potatoes, peeled, cubed 1 Tablespoon tomato paste
1/2 Teaspoon white pepper
1/2 Cup frozen corn
1/2 Cup frozen cut green beans
1/2 Cup fresh cabbage, shredded (optional)
Instructions
Makes 6 servings
Bring 1 cup of water to a boil, add dry pinto beans and boil for 2 minutes. Remove from heat and allow to soak for 1 hour. Discard the water and rinse beans. In a large saucepan, bring 1 1/2 cups water and vegetables or chicken broth to a boil. Add lentils, barley, onions, carrots, celery, potatoes, tomato paste and white pepper. Cover and simmer for 20 min. Add corn, green beans and cabbage (optional) and simmer covered for 15 minutes.
Crockpot Chicken Noodle Soup Ingredients
1 3-pound (1.4 kg) whole chicken, cut into 8 pieces
1 Large onion, peeled and quartered
1 Large carrot, peeled and quartered
3 Sprigs flat-leaf parsley
1/2 Teaspoon (2.5 ml) crushed dried thyme 1/2 Teaspoon (2.5 ml) crushed dried marjoram
1/4 Teaspoon (1.25 ml) freshly ground pepper
1 Quart canned no-salt, no-fat chicken broth
1 Quart boiling water
6 Ounces (180 g) medium-wide noodles
4 Ounces (120 g) button mushrooms, sliced
1/2 Pound (240 g) fresh spinach, well washed and large stems removed
Instructions
Rinse and pat dry chicken. Place in a 5-quart (5 l) or larger crockery slow cooker. Place the onion, carrot, and parsley around chicken pieces. Sprinkle with thyme, marjoram, and pepper. 2. Add chicken broth, cover, and cook on LOW for 7 to 8 hours or on HIGH for 2 1/2 to 3 hours. 3. When chicken is done, remove from broth and cool for about 10 minutes, until cool enough to handle. Discard the onion, carrot, and parsley. Remove and discard the chicken skin and bones. Shred chicken and set aside. Skim off and discard all surface fat from the broth. 4. If cooking on LOW, change setting to HIGH. Add the boiling water, noodles, and mushrooms. Cook until noodles are almost tender, about 5 minutes. Add spinach and continue to cook until noodles and tender and spinach wilts, about 3 minutes. Gently stir in shredded chicken and heat through. 5. Ladle into wide, shallow soup bowls.

Chicken Vegetable Soup Ingredients
3 1/2 Cups water
1 Tablespoon chicken flavored bouillon granules
1 can whole tomatoes, undrained and chopped
1/4 Cup dried minced onion
1 Teaspoon dried basil
1 Teaspoon paprika
3/4 Teaspoon minced garlic
1 Cup sliced carrot
1 - 8 oz. Can mushroom stems and pieces, drained
1 Cup diced zucchini
1 Cup diced, cooked chicken breast (skin before cooking)
2 Tablespoons dry red wine

Instructions
Combine first 7 ingredients in dutch oven. Bring to a boil and cover. Reduce heat and simmer for 10 minutes. Add carrot, cover and simmer additional 10 minutes. Add mushrooms and remaining ingredients, simmer uncovered 8 minutes.

Exchanges per serving: 1 very lean meat, 2 vegetables
Calories 83, Carbohydrates 10.5 g, Protein 7.5 g, Fat 1.6 G, Cholesterol 16 mg, Fiber 1.2 g, Sodium 492 mg

Corn and Pepper Chowder Ingredients
1 Teaspoon olive oil
1 Cup chopped onion
1 Cup chopped sweet red pepper
1 Tablespoon plus, 2 Teaspoon all-purpose flour
1/2 Teaspoon ground cumin
2 Cups water
1/3 Cup peeled, cubed round red potato
1 Teaspoon chicken-flavored bouillon granules
2 Cup frozen whole kernel corn, thawed
1 Cup evaporated skimmed milk
2 Tablespoons canned chopped green chilies
1/4 Teaspoon pepper
1.8 Teaspoon ground red pepper

Instructions
Coat a Dutch oven with spray and add cooking oil. Place over medium-high heat until hot. Add onion and chopped pepper, cook until tender. Stir in flour and cumin and cook for 1 minute. Add water, potato and bouillon granules. Bring to a boil stiriing often, cover and reduce heat. let simmer for 10 minutes or until potato is tender and liquid is thickened. Add corn and next 4 ingredients, cook 5 minutes

Exchanges: 2 Starch
Calories 151, Carbohydrates 29.3 g, Protein 6.9 g, Fat 1.7 G, Cholesterol 2 mg, Fiber 2.8 g, Sodium 239 mg
Crockpot Chicken Noodle Soup Ingredients
(makes 6 servings)

1 3-pound (1.4 kg) whole chicken, cut into 8 pieces
1 large onion, peeled and quartered
1 large carrot, peeled and quartered
3 sprigs flat-leaf parsley
1/2 teaspoon (2.5 ml) crushed dried thyme 1/2 teaspoon (2.5 ml) crushed dried marjoram
1/4 teaspoon (1.25 ml) freshly ground pepper
1 quart canned no-salt, no-fat chicken broth
1 quart boiling water
6 ounces (180 g) medium-wide noodles
4 ounces (120 g) button mushrooms, sliced 1/2 pound (240 g) fresh spinach, well washed and large stems removed
Instructions
Rinse and pat dry chicken. Place in a 5-quart (5 l) or larger crockery slow cooker. Place the onion, carrot, and parsley around chicken pieces. Sprinkle with thyme, marjoram, and pepper. 2. Add chicken broth, cover, and cook on LOW for 7 to 8 hours or on HIGH for 2 1/2 to 3 hours. 3. When chicken is done, remove from broth and cool for about 10 minutes, until cool enough to handle. Discard the onion, carrot, and parsley. Remove and discard the chicken skin and bones. Shred chicken and set aside. Skim off and discard all surface fat from the broth. 4. If cooking on LOW, change setting to HIGH. Add the boiling water, noodles, and mushrooms. Cook until noodles are almost tender, about 5 minutes. Add spinach and continue to cook until noodles and tender and spinach wilts, about 3 minutes. Gently stir in shredded chicken and heat through. 5. Ladle into wide, shallow soup bowls.

Per serving: 285 calories (22% calories from fat), 31 g protein, 7 g total fat (1.8 g saturated fat), 24 g carbohydrates, 2 g dietary fiber, 72 mg cholesterol, 615 mg potassium, 121 mg sodium

Diabetic exchanges: 4 lean protein, 1 1/2 carbohydrate (bread/starch)

 

 
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