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Holiday Cooking with ​Diabetic Friendly Recipes ​

The holidays don't have to be less tasty just because you're a diabetic. Try some of these recipes chosen by Kelsey-Seybold specialists with diabetics in mind.


Cornish Game Hens à l’​Orange

Hens
3 Tbsp. minced fresh thyme
Salt and pepper to taste
3 small Cornish hens (about 1 lb. each)

Sauce
1½ cups fresh orange juice
2 Tbsp. sherry vinegar
1 Tbsp. sugar
1 tsp. cornstarch
1 Tbsp. water
2 tsp. butter
1 Tbsp. Dijon mustard
2 tsp. minced fresh thyme
1 Tbsp. fresh orange zest
Salt and pepper to taste
3 small oranges, skin and pith cut off, sliced in ¼-inch-thick half-moon

1. Preheat the oven to 500°F. Combine the thyme, salt, and pepper. With your fingers, lift up the skin of each hen. Slide the thyme, salt, and pepper mixture underneath the skin. Sprinkle some inside the cavity of the hen as well.
2. Coat a roasting rack with cooking spray. Place the rack inside a large roasting pan. Place the hens breast side down on the rack. Roast uncovered for about 15 minutes. Lower the heat to 400°F and continue to roast the hens until they are cooked through, about 25 to 30 minutes. Test by making sure the juices run clear and the legs move easily. Remove the hens from the oven, and tent with foil to keep warm.
3. To prepare the orange sauce, bring the orange juice, vinegar, and sugar to a simmer over medium heat. Whisk together the cornstarch and water. Slowly whisk it into the juice-vinegar mixture, bring to a boil while whisking, and continue to cook until sauce thickens. Remove from heat and whisk in the
4. butter, mustard, thyme, and orange zest. Season to taste with salt and pepper.
5.To serve, cut each hen in half. Serve the hens skinless with the orange sauce and slices.

Nutritional Information
Yields: 6 servings
Serving size: ½ Cornish hen, ½ cup sauce
Preparation time: 12 minutes
Cooking time: 45 minutes
Fruit exchanges 1, Lean meat exchanges 3, Amount per serving: Calories 205.
Calories From Fat 45
Total Fat 5 g
Saturated Fat 1.8 g
Trans Fat 0 g
Cholesterol 105 mg
Sodium 130 mg (without added salt),
Total Carbohydrate 15 g
Dietary Fiber 1 g
Sugars 13 g
Protein 23 g

Source: American Diabetes Association.

Honey – Lime Vinaigrette

½ cup lime juice
¼ cup low-sodium chicken broth
¼ cup olive oil, acceptable vegetable oil
¼ cup honey
½ teaspoon bottled minced garlic
 
1. Combine all ingredients in a jar with a tight-fitting lid.
2. Cover and shake until ingredients are well combined.
3. Serve on green salad.  Dressing can be stored, refrigerated, for up to one week

Nutritional Information
Yields: 8 servings
Calories per serving: 96
Carbohydrates: 10 gm
Sodium: 5 mg
Fat: 7 gm
Dietary Fiber: 0 gm
Protein: 0 gm.
Cholesterol: 0 mg 

Source: Quick and Easy Cookbook-The American Heart Association 1995

Green Bean Sauté

1 ½  pounds fresh or frozen green beans, cut in 1-inch pieces
1 tablespoon vegetable oil
1 large yellow onion, halved lengthwise, thinly sliced
1/2 teaspoon salt
1/8 teaspoon black pepper
1 tablespoon fresh parsley, minced

1. If using fresh green beans, cook in boiling water for 10 to 12 minutes or steam for 2 to 3 minutes until barely fork tender.  Drain well.  If using frozen green beans, thaw first.
2. Heat oil in a large skillet.  Sauté onion until golden.  Stir in green beans, salt, and pepper.  Heat through.  Before serving, toss with parsley.

Nutritional Information
Calories per serving: 64.
Fat 4 grams
Protein: 2 grams
Carbohydrates: 8 grams
Dietary Fiber: 3 grams
Cholesterol: 0 mg
Sodium: 282 mg
Yields 8 servings ½ cup each
Source:  Keep the Beat: Heart Healthy Recipes 

Warm Apple Pear Cake

1/2 cup canola oil
1/4 cup honey
1 egg
1 cup whole-wheat flour
1/2 cup unbleached flour
1 / 2 cup oatmeal, (not instant)
1 t. baking soda, 1 t. baking powder
1 t. cinnamon and ½ t. freshly ground nutmeg
1 cup low fat buttermilk
1 apple and 1 pear, peeled and cut into slices

1. In bowl of electric mixer, beat oil, honey and egg until well incorporated.
2. Add remaining ingredients. Beat until nice and smooth.
3. Pour batter into 9 x 12 pan that has been lightly misted with cooking spray. Bake at 350-degrees for about a half hour. Test with toothpick for doneness.

Nutrition Information
Yields: 24 squares
Serving Size: 1 square
Calories: 90
Carbs: 11 grams
Protein: 2 grams
Fat: 5 grams