Healthy Low-Sugar Dishes

Try out these dishes that are safe for diabetics and delicious to boot!

Caribbean Summer Salad
This black bean and corn salad with a touch of Caribbean flavors is delicious with fresh, juicy summer fruits.

Makes: 8 servings/serving size: 3/4 cup

Ingredients:
3 medium nectarines or peaches, cut into small cubes
1 cup frozen corn, thawed
1 (15-ounce) can black beans, rinsed and drained
1/3 cup finely chopped red onion
1 avocado, chopped
1/4 cup orange juice
1 tablespoon lime juice
1 tablespoon lemon juice
2 teaspoons honey
1/2 teaspoon dried thyme leaves
1/4 teaspoon ground allspice
Salt to taste

Method:
1. In a large bowl, combine the nectarines, corn, black beans, onion, and avocado.
2. In a small bowl, combine the orange juice, lime juice, lemon juice, honey, thyme, allspice, and salt (if using). Toss with the salad.

Exchanges:
1 Starch
1/2 Carbohydrate
1/2 Fat
Calories 141
Calories from Fat 40
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 167 mg
Total Carbohydrate 23 g
Dietary Fiber 6 g
Sugars 7 g
Protein 5 g

Mediterranean Layered Spread
This captivating dip layered with fantastic flavors is a show-stopper! Feel free to double this recipe and watch it disappear. Serve with toasted pita wedges

Makes: 8 servings/serving size: 1/2 cup

Ingredients:
1 (7-ounce) container hummus
1 cup coarsely chopped fresh baby spinach
1/2 cup chopped tomatoes
1/2 cup chopped cucumber
1/4 cup chopped red onion
1/4 cup crumbled reduced-fat feta cheese
2 tablespoons sliced kalamata or black olives

Method:
1. Spread the hummus on a 9-inch serving plate.
2. Sprinkle evenly with the remaining ingredients and refrigerate until serving time.

Exchanges:
1/2 Starch
1/2 Fat
Calories 61
Calories from Fat 31
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 2 mg
Sodium 189 mg
Total Carbohydrate 5 g
Dietary Fiber 2 g
Sugars 1 g
Protein 3 g

Banana Split Dessert
The classic flavor combination of bananas and vanilla pudding is transformed here into a showpiece dessert.

Makes: 16 servings/serving size: 1 piece

Ingredients:
1 1/2 cups reduced-fat graham cracker crumbs (about 30 squares)
3 tablespoons butter, melted
1/2 teaspoon vanilla extract
1 (12-ounce) can cold fat-free evaporated milk
1/4 cup cold fat-free milk
2 (4-serving) packages sugar-free instant vanilla pudding mix
2 medium firm bananas, sliced
1 (8-ounce) can unsweetened crushed pineapple, drained
1 (8-ounce) container fat-free frozen whipped topping, thawed
3 tablespoons chopped walnuts
3 tablespoons chocolate syrup

Method:
1. Preheat the oven to 375 degrees.
2. In a 13 x 9 x 2-inch baking dish, mix together the graham cracker crumbs, butter, and vanilla. Pat into the bottom of the dish. Bake for 10 minutes or until browned, then cool completely.
3. In a medium bowl, whisk the evaporated milk, fat-free milk, and pudding mixes for 2 minutes or until slightly thickened. Spread the pudding evenly over the crust.
4. Layer with the bananas, then pineapple, then whipped topping. Sprinkle with nuts and drizzle with chocolate syrup. Refrigerate for at least one hour before serving.

Exchanges:
1 1/2 Carbohydrate
1 Fat
Calories 145
Calories from Fat 32
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 7 mg
Sodium 244 mg
Total Carbohydrate 24 g
Dietary Fiber 1 g
Sugars 12 g
Protein 3 g

Shrimp Scampi With White Beans

Makes: 6 servings/serving size: scant 1 cup

Ingredients:
1 tablespoon olive oil
1 pound asparagus, ends trimmed and cut into 1-inch pieces
1 tablespoon minced garlic
1 pound peeled, raw, medium shrimp
1 1/2 cups coarsely chopped Roma tomatoes
1 (16-ounce) can Great Northern or navy beans, rinsed and drained
1 cup fat-free low-sodium chicken broth
2 teaspoons cornstarch
1/2 teaspoon dried basil leaves
Salt and pepper to taste (optional)

Terrific Tidbit
This recipe is also great with chicken -- just stir-fry the chicken in oil before adding the asparagus. You could also substitute broccoli for the asparagus.

Method:

1. Heat the oil in a large nonstick skillet over medium heat. Sauté the asparagus and garlic for 1-2 minutes. Add the shrimp and sauté for 3-4 minutes or until the shrimp just starts to turn pink. Add the tomatoes and beans and cook for another 3 minutes or until the tomatoes or softened.
2. In a small bowl, combine the chicken broth and cornstarch. Stir into the skillet and cook over medium heat until thickened, stirring frequently. Add the basil and salt and pepper (if using).

Exchanges:
1 Starch
2 Very Lean Meat
Calories 173
Calories from Fat 29
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 112 mg
Sodium 374 mg
Total Carbohydrate 17 g
Dietary Fiber 6 g
Sugars 3 g
Protein 19 g

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