Recipes from "The New Soul Food Cookbook for People with Diabetes"

Tuesday, November 17, 2009
Green beans and new potatoes with smoked turkey instead of bacon. (Kit Doyle)

Soul food that's good for the body

All recipes are from the "The New Soul Food Cookbook for People with Diabetes"

Green Beans and New Potatoes

Prep time: 10 minutes

Serves: 6 (1-cup servings)

2 16-ounce bags frozen green beans

8 new potatoes, washed, peeled and halved

1 medium onion, chopped

4 ounces smoked turkey breast

Add all ingredients to a large stockpot and cover with water. Bring to a boil. Reduce heat. Cook until the green beans and new potatoes are tender, about 20 minutes.

Calories: 117

Calories from fat: 5

Total Fat: 1 g

Saturated fat: 0 g

Cholesterol: 9 mg

Sodium: 242 mg

Total carbohydrate: 23g

Dietary fiber: 5 g

Sugars: 6 g

Protein: 7 g

Corn bread dressin (Kit Doyle)

Corn Bread Dressing

Prep time: 25 minutes

Serves 10 (serving size: 1/2 cup)

3 tbsp. reduced-fat margarine

1 cup chopped onion

2 cups chopped celery

2 cloves garlic, crushed

1/4 cup parsley

6 slices whole-wheat bread, dried

5 cups leftover corn bread

1 tsp. thyme

2 tsp. sage

1 tsp. marjoram

1 tsp. pepper

1/2 tsp. salt

2 cups egg substitute

2 cups turkey broth

Heat the margarine in a large skillet and saute the onion, celery, garlic and parsley for 10 minutes. Put the whole-wheat bread and corn bread in a large bowl and crumble up into small pieces. Heat the oven to 350 degrees. Add the spices to the bread and mix well. Add the onion mixture and stir. Add the egg substitute and mix well. Add cool turkey broth and stir. Pour the dressing into a nonstick baking pan and bake for 45 minutes. For variety, try adding chestnuts, mushrooms, olives or reduced-fat sausage.

Calories: 212

Calories from fat: 38

Total fat: 4 g

Saturated fat: 0 g

Cholesterol: 1 mg

Sodium: 585 mg

Total carbohydrate: 30 g

Dietary fiber: 3 g

Sugars: 5 g

Protein: 13 g

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Chicken salad (Kit Doyle)

Chicken Salad

Prep time: 15 minutes

Serves 6 (serving size: 1/2 cup)

4 boneless, skinless chicken breast halves, cooked and cubed

1/3 cup reduced-fat mayonnaise

2 tbsp. cider vinegar

3/4 cup chopped celery

6 stalks green onion, chopped

1/2 cup chopped pecans

1/8 tsp. garlic powder

1/4 tsp. salt

1/8 tsp. pepper

Lettuce leaves

Combine all ingredients except the lettuce in a medium bowl and mix well. Refrigerate until serving time. Serve on a bed of lettuce.

Calories 213

Calories from fat 113

Total fat 13 g

Saturated fat 1 g

Cholesterol 53 mg

Sodium 236 mg

Total Carbohydrate 6 g

Dietary Fiber 2 g

Sugars 2 g

Protein 19 g

Apple slaw (Kit Doyle)

Apple Slaw

Prep time: 25 minutes

Serves: 8 (serving size: 1/2 cup)

1/4 cup reduced-fat sour cream

2 tbsp. sugar

1/2 tsp. salt

1/2 tsp. pepper

1 tsp. ground mustard

2 pounds unpeeled apples, julienned

2 tbsp. lemon juice

1 large head cabbage, julienned

In a large bowl, combine the sour cream, sugar, salt, pepper and ground mustard to form the dressing. Mix well, cover and chill for 1 hour. Toss the apples with the lemon juice. Combine the apples and cabbage and mix well. Just before serving, add the dressing and toss.

Calories 114

Calories from fat 12

Total fat 1 g

Saturated fat 0 g

Cholesterol 3 mg

Sodium 173 mg

Total Carbohydrate 26 g

Dietary Fiber 6 g

Sugars 21 g

Protein 2 g

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