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Easy Diabetic Recipes - Filling lunch boxes with delicious, healthy, and easy meals.
November 20, 2009

Well, welcome new subscribers to Delicious Diabetic and hello to all of the faithful readers.

Thanksgiving is upon us. Well, i suppose maybe right on top of us! With only about 6 days to go, now is the time to finalize your Thanksgiving menu and star shopping.

In this newsletter of Delicious Diabetic I hope you find a new Thanksgiving favorite that helps you host a most delicious Thanksgiving dinner this year.

So, as always I hope you.....


All Important Diabetic Cooking Tips

1. Skip the skin. Most of the fat in turkey and other poultry is in the skin. Leave it on during roasting to help keep the meat moist, but don't plant to eat it.

2. Pitch a tent. Rather than basting with butter or using a self basting bird, ti ensure moist meat, cover the bird with a foil tent at the start of roasting. Remove the foil an hour before the turkey is done so the skin can turn a golden brown.

3. Stir up a sauce. Instead of making gravy from fatty meat drippings, stir together a can of reduced-sodium chicken broth and a spoonful of flour, then thicken on the range top.

4. Stuff with whole grains. Use whole grain bread in your stuffing or switch to a wild rice or bulgur stuffing to increase fiber. Moisten the stuffing with reduced sodium chicken broth instead of butter.

5. Pass on peeling. Mash potatoes with the peel on for a little extra fiber. Also, cut fat by skipping the butter and using fat free milk instead of cream or whole milk.

6. Say yes to yogurt. Serve baked potatoes with plain yogurt instead of butter or sour cream.

7. Glaze with juice.Top sweet potatoes with apple cider thickened wtih a little cornstarch instead of marshmallows, brown sugar, or a caramel glaze.

8.Plan a new take on beans. Skip the traditional green bean casserole with its high fat, creamy sauce and friend onions on top. Instead try fresh green bean casserole with steamed green beans and onions. SEE THE RECIPE BELOW!

9.Lighten pumpkin pie. Eliminate some of the fat, carbs, and calories from dessert by looking for a pumpkin pie recipe that uses egg product instead of eggs and low fat evaporated milk instead of cream. SEE THE RECIPE BELOW!

10. Opt out of apple pie. Instead of high carb apple pie, saute apple slices in a little butter and cinnamon and serve them over vanilla frozen yogurt. Cinnamon in food can even help with blood sugar.

Roast Turkey With Cranberry Stuffing Recipe

Turkey is the center piece of the Thanksgiving table. So, make it a good one. A delicious turkey recipe with

cranberry stuffing!

Fresh Green Bean Casserole

Prep: 20 minutes
Bake: 25 minutes

Makes: 10 Servings

1 1/2 pounds fresh green beans,trimmed
2 Tbsp. butter
3 Tbsp all purpose flour
1 Tbsp. ranch dry salad dressing mix
1/4 tsp. ground white pepper
1 1/2 cups fat-free milk
Nonstick cooking spray
1 cup chopped onion
1 tsp bottled minced garlic
1 1/2 cups sliced fresh mushrooms
1 cup soft whole wheat bread crumbs

1. Preheat oven to 375 degrees. In covered large saucepan, cook green beans in small amount of boiling water for 10 to 12 minutes or until crisp-tender. drain and set aside.

2. Meanwhile, for sauce: In medium saucepan, melt butter. Stir in flour, salad dressing mix, and white pepper. Slowly stir in milk. cook and stir over medium heat until thickened and bubbly.

3. Coat medium nonstick skillet with cooking spray, heat over medium heat. Add onion and garlic/cook for 2 to 3 minutes or until tender. Remove half of the onion mixture, set aside. Add mushrooms to remaining onion mixture; cook about 5 minutes or until mushrooms are tender.

4. Add sauce and mushroom mixture to green beans; stir gently to combine. Transfer to 2 quart square baking dish.

5. In small bowl, combine reserved onion mixture and bread crumbs; toss gently to coat. Sprinkle crumb mixture over bean mixture. Bake for 25 to 30 minutes or until heated through.

Per serving: 107 cal, 3g total fat, 7mg chol, 148mg sodium, 14g carbs, 3g fiber, 4g pro.

Pesto Mashed Potatoes

Prep: 15 min.
Cook: 20 min
Makes: 12 servings

1/4 cup pesto
4 pounds of Yukon gold potatoes ( about 12 medium)
1 8 ounce package of reduced fat cream cheese
1/2 tsp ground black pepper
1/4 to 1/3 cup of fat free milk

1. Let pesto stand at room temperature while preparing potatoes.

2. In covered dutch oven, cook potato in enough boiling lightly salted water to cover for 20 to 25 minutes, or until tender. Mash with potato masher or beat with electric mixer on low speed.

3. Add cream cheese and pepper/ beat until smooth. Slowly beat in enough milk to make mixture light and fluffy. Top with pesto.

Per Serving: 199 cal,8g total fat, 15mg chol, 124mg, 27g carb, 2g fiber, 6g pro.

Can't Be Beet Cranberry Relish

Prep: 2o min
Cook: 35 min
Chill: 2 to 48 hour

Makes: 8 servings

1 large red beet
1 cup fresh cranberries
1/4 cup frozen apple juice concentrate, thawed
3 Tbsp. water
1/4 tsp. salt
1/8 tsp. fennel seeds, crushed
1/8 tsp. ground black pepper
1 small fennel bulb, trimmed, cored, and coarsely chopped or 3/4 cup chopped celery.

1. Cut off all but 1 inch of beet steam and root. Do not peel. In covered large saucepan, cook beet in enough boiling salted water to cover for 35 to 40 minutes or until tender/drain. cool slightly. Slip off skin, coarsely shop beet.

2. In small saucepan, combine cranberries, apple juice concentrate, the water, salt, fennel seeds, and pepper.

3. Bring to boiling, reduce heat. Simmer, uncovered, about 3 minutes or until cranberries pop. Cool slighly. Stir in beet and fennerl. Cover and chill for 2 to 48 hours.

Per Serving: 31 cal, 0g fat, omg chol, 92 mg sodium, 7g carb, 1g fiber, 0g pro.

Light And Luscious Pumpkin Pie

Prep: 30 min
Bake: 40 min
Makes: 10 Servings

Oil pastry
1 15 ounce can pumpkin
1/3 cup sugar or sugar substitute equal to 1/3 cup sugar
2 Tbsp honey
1 tsp ground cinnamon
1/4 tsp ground ginger
1/4 tsp ground nutmeg
1/2 cup refrigerated or frozen egg product, thawed, or 2 eggs, slightly beaten
1 tsp vanilla
3/4 cup evaporated fat free milk
frozen light whipped dessert topping, thawed(optional)

1. Preheat oven to 450 degrees. prepare oil pastry. On well floured surface, roll dough into 12 inch circle. To transfer pastry, carefully wrap it around rolling pin, unroll into 9 inch pie plate. Trip to 1/2 inch beyond edge of pie plate. Fold under extra pastry, crimp edge. Do not prick. Line pastry with double thickness of foil. Bake for 8 minutes Remove foil. Bake for 5 minutes more. Cool on wire rack, and reduce oven temp to 375 degrees.

2. For filling, in medium brown, combine pumpkin, sugar, honey, cinnamon, ginger, and nutmeg. Add egg product and vanilla, beat lightly with form just until combined. Slowly stir in evaporated milk. Pour filling into cooled pastry shell.

3. To prevent overbrowning, cover edge of pie with foil. Bake for 40 to 45 minutes or until filling appears set. cool on wire rack. cover and chill within 2 hours. If desired, sere with dessert tipping.

4. OIL PASTRY: In medium bowl, combine 1 1/3 cups all purpose flour and 1/4 teaspoon salt. Add 1/3 cup cooking oil and 3 tablespoons fat free milk; stir lightly with fork. Form dough into ball.

Per Serving: 195 cal, 8 g total fat, 1 mg chol, 108 mg sodium, 28g carb, 2g fiber, 5g prot.


Jenny from Culver City California is our big October winner! She is our first winner of a 50 dollar amazon gift card. She fixed one of our recipes and submitted a photo and review! Thank you for all of those submissions. November is still rolling, and we will accept recipes and photos up until the 30th. SEE BELOW FOR DETAILS!

Fix A Recipe

Every month we are giving away a $50 dollar gift card to How can you win? Fix any recipe that we have up on our website, submit a photo of the final dish and give a little review. You name can go into the drawing multiple times. If you fix and submit 10 recipes.....your name will go in 10 times!! So good luck, and get a cookin. Winners will be announced and contacted on the 1st of every month! Submit It!

Coming In The December Newsletter......

Delicious Christmas recipes..... yum!

Pass it on and share the great recipes and information. Tell your friends and family too sign up here! I'd also love to hear your feedback. Would you like me to touch on something else in these monthly newsletter. Keep in touch!

Well, that's all for the November edition of Delicious Diabetic! I hope you have a wonderful Thanksgiving full of good food and friends, and we will see you in December!


Alisa Roberts

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