Free Diabetic Entrees Recipes

Beef Stew
Chicken Tacos
Colorful Chicken Stew
Italian Spaghetti
Macaroni Cheese
Meatloaf
Overnight Tuna Casserole (Microwave)
Sweet and Sour Chicken

Beef Stew Ingredients:

1 lb lean beef, cubed
2 tbsp Worcestershire sauce
1/2 tsp salt
1/4 tsp oregano
1/8 tsp allspice
1 beef bouillon cube
2 cups boiling water
1 cup canned tomatoes
4 medium potatoes, cubed
3 medium carrots, sliced
3 small onions, quartered
1 (10 oz.) pkg frozen peas

Beef Stew Method:

Marinate beef in Worcestershire sauce for several hours. Brown beef cubes in non-stick skillet. Add salt, oregano, and allspice. Dissolve bouillon cube in boiling water; pour over beef. Add tomatoes and simmer over low heat for 1 1/2 to 2 hours or until meat is tender. Add potatoes, carrots, and onions, continue to cook for 30 minutes. Add peas; cook 15 minutes longer or until meat and vegetables are tender.
6 servings.

Enjoy your freshly made Beef Stew!

Chicken Tacos Ingredients:

1/3 Cup olive or vegetable oil
1/4 Cup lime juice
4 garlic cloves, minced
1 Tbs minced fresh parsley or 1 tsp dried parsley flakes
1 tsp ground cumin
1 tsp dried oregano
1/2 tsp pepper
4 boneless skinless chicken breast halves (1 1/4 lb.)
6 (8-inch) flour tortillas or taco shells, warmed
Toppings of your choice

Chicken Tacos Method:

In a large resealable plastic bag or shallow glass container, combine the first 8 ingredients. Add chicken and turn to coat. Seal or cover and refrigerate 8 hours or overnight, turning occasionally. Drain and discard marinade. Grill chicken, uncovered, over medium heat for 5 to 7 minutes on each side or until juices run clear. Cut into thin strips; serve in tortillas or taco shells with desired toppings.
Serves 6.

Nutritional Analysis: One serving (prepared with flour tortillas and without salt; calculated without toppings) equals: 338 calories, 289 mg sodium, 63 mg cholesterol, 28 gm carbohydrate, 27 gm protein, 12 gm fat

Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.

Enjoy your freshly made Chicken Tacos!

Colorful Chicken Stew Ingredients:

1 lb boneless skinless chicken breasts, cubed
1 (14 1/2 oz.) can Italian diced tomatoes, undrained
2 medium potatoes, peeled and cut into 1/2-inch cubes
5 medium carrots, chopped
3 celery ribs, chopped
1 large onion, chopped
1 medium green bell pepper, chopped
2 (4 oz.) cans mushroom stems and pieces, drained
2 low-sodium chicken bouillon cubes
Artificial Sweetener equal to 2 tsp sugar
1 tsp chili powder
1/4 tsp pepper
1 Tbs cornstarch
2 Cups cold water

Colorful Chicken Stew Method:

In a 5-quart crockpot, combine the first 12 ingredients. In a small bowl, combine cornstarch and water until smooth. Stir into chicken mixture. Cover and cook on LOW for 8 to 10 hours or until vegetables are tender.
Serves 10.

Enjoy your freshly made Colorful Chicken Stew!

Italian Spaghetti Ingredients:

1/2 small onion, chopped
1/2 lb lean ground beef
1/3 cup tomato paste
2/3 cup water
2 1/4 tsp Italian seasoning
1/2 tsp onion powder
1/4 tsp garlic powder
1/4 tsp oregano
1/8 tsp pepper
1 small bay leaf
1/2 cup tomatoes, fresh or canned
2 cups cooked spaghetti, drained

Italian Spaghetti Method:

Combine onion and ground beef. Place in non-stick skillet and brown, draining off fat as it accumulates. Add tomato paste, water, spices, herbs, and tomatoes. Simmer 1 or more hours, adding more water if needed. Serve 1/2 cup sauce over 1/2 cup cooked spaghetti.
4 servings.

Enjoy your freshly made Italian Spaghetti!

Macaroni Cheese Ingredients:

1 1/2 cup skim milk
1 1/2 tbsp all purpose flour
1 1/2 tbsp reduce calorie margarine
1/2 tsp salt
3/4 cup grated low-fat cheese
2 cups macaroni, cooked and drained
1/4 cup bread crumbs

Macaroni Cheese Method:

Combine milk, flour, margarine, and salt to make a white sauce. Return sauce to low heat. Add grated cheese, stirring constantly. Cook until cheese has melted and sauce boils. Remove from heat. Alternate layers of macaroni and cheese sauce in non-stick baking dish; cover with bread crumbs. Bake at 375 degrees until mixture bubble and crumbs brown.
Serves :. Amount 1/2 cup.

Enjoy your freshly made Macaroni Cheese!

Meatloaf Ingredients:

1 1/2 lb lean ground beef
1 beaten egg
2 tbsp chopped onions
1 cup allspice
1 cup corn flakes
1/4 cup water
1/2 tsp sage
1/2 tsp garlic

Meatloaf Method:

Mix egg, water and corn flakes; let set for 10 minutes. Mix with meat and remaining ingredients. Pack into an oiled loaf pan. Bake at 350 degrees for 1 hour.
Serves 9.

Enjoy your freshly made Meatloaf!

Overnight Tuna Casserole Ingredients:

1 can cream of celery soup
1 cup milk
1 can (6 1/2 oz.) water packed tuna, drained & flaked
1 cup uncooked elbow macaroni
1 cup frozen peas
1/2 cup chopped onion
1 cup grated Cheddar cheese

Overnight Tuna Casserole Method:

Whisk soup and milk in 2 quart microwave safe bowl until blended. Add remaining ingredients except 1/4 cup cheese. Cover and refrigerate overnight. Cover with lid or vented plastic wrap. Microwave on high 15-17 minutes until bubbly. Sprinkle with 1/4 cup cheese. Let stand 5 minutes until cheese melts.

Enjoy your freshly made Overnight Tuna Casserole!

Sweet and Sour Chicken Ingredients:

1/2 cup chopped green pepper
1/2 cup chopped carrots
1/2 cup chopped onion
3/4 cup lite catsup
2 tbsp Vinegar
2 tbsp low sodium soy sauce
1 cup pineapple juice
1/4 cup brown Sugar Twin
1/2 tsp garlic powder
1/4 tsp freshly ground pepper
Dash ground ginger
1 cup pineapple chunks, drained

Sweet and Sour Chicken Method:

Heat margarine in large skillet until melted. Add green pepper, carrots and onion. Cook and stir 5 minutes. Add catsup, pineapple juice, vinegar, soy sauce, Sugar Twin, garlic powder, pepper and ginger. Cook, stirring, until it boils. Add pineapple chunks. Arrange skinned chicken parts (about 3 lbs.) in 9"x13" pan. Pour sauce over all. Cover tightly with foil.

Bake 45 minutes in 400 degree oven. Uncover and bake 30 minutes or until done. Serve with rice. Good recipe for those on a no salt, no sugar, low cholesterol diet.

Enjoy your freshly made Sweet and Sour Chicken!