Tasty Recipes for People with Diabetes (US DHHS)
Official field rations from the US Department of Health & Human Services. Diabetic exchange data and full nutrition facts attached to every protocol.
11 PROTOCOLS ARCHIVED
This tasty dish provides a healthy array of vegetables and can be used for breakfast, brunch, or any meal! Serve with fresh fruit salad and a whole grain dinner roll.
Preheat oven to 375 °F .
Cook potatoes in boiling water until tender.
In a nonstick pan, add vegetable spray and warm at medium heat.
Add onion and sauté until brown. Add vegetables and sauté until tender but not brown.
In a medium mixing bowl, slightly beat eggs and egg whites, pepper, garlic salt, and low-fat mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.
In a 10-inch pie pan or ovenproof skillet, add vegetable spray and transfer potatoes and egg mixture to pan. Sprinkle with low-fat parmesan cheese and bake until firm and brown on top, about 20–30 minutes.
Remove omelet from oven, cool for 10 minutes, and cut into five pieces.
Total Servings: 5
Food Choice List:
Lean Protein 1; Starch 1;
Non-starchy Vegetable 2; Fat 1
Note: Diabetic exchanges are calculated based on the American Diabetes
Association Exchange System.
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Nutrition Facts
5 servings per recipe
Serving Size 1∕5 of omelet
Amount Per Serving
Calories 210
% Daily Value (DV)*
Total Fat 6g 8%
Saturated Fat 3g 15%
Trans Fat 0g 0%
Cholesterol 125mg 41%
Sodium 240mg 10%
Total Carbohydrate 24g 9%
Dietary Fiber 3g 11%
Sugars 4g
Includes 0g Added Sugars
Protein 15g
Vitamin D 1mcg 4%
Calcium 180mg 14%
Iron 1mg 6%
Potassium 625mg 13%
The % Daily Value (DV) tells you how much nutrition in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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This recipe offers a lower sodium alternative for tortilla lovers by using the blue corn tortilla chips. Enjoy the crispy texture, fresh vegetables and delicious cheese. A party in your mouth!
In a nonstick skillet, warm the olive oil over medium heat. Add the chicken, season with optional spices, and cook for about 5 minutes, or until cooked through.
Evenly spread the tortilla chips on a plate and evenly distribute chicken, beans, tomatoes, bell peppers, and green onions. Top with cheese and microwave for 1 minute or until cheese is melted.
Recipe from U.S. Department of Agriculture
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Total Servings: 1
Food Choice List:
Lean Protein 3; Starch 1 ½;
Non-starchy Vegetable 1;
Fat 4
Note: Diabetic exchanges are calculated based on the American Diabetes
Association Exchange System.
Nutrition Facts
1 serving per recipe
Serving Size 1 full recipe
Amount Per Serving
Calories 440
% Daily Value (DV)*
Total Fat 26g 33%
Saturated Fat 6g 30%
Trans Fat 0g 0%
Cholesterol 45mg 156%
Sodium 350mg 15%
Total Carbohydrate 31g 11%
Dietary Fiber 6g 21%
Sugars 3g
Includes 0g Added Sugars
Protein 26g
Vitamin D 0mcg 0%
Calcium 275mg 21%
Iron 2mg 11%
Potassium 580mg 12%
The % Daily Value (DV) tells you how much nutrition in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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This dish goes nicely with a green leaf lettuce and cucumber salad and a dinner roll. Plantains or corn can be used in place of the potatoes.
Preheat oven to 375 °F .
Mix the whole wheat flour with salt, pepper, and cumin. Roll the beef or turkey cubes in the mixture. Shake off excess flour.
In a large skillet, heat olive oil over medium-high heat. Add beef or turkey cubes and sauté until nicely brown, about 7–10 minutes.
Place beef or turkey in an ovenproof casserole dish.
Add minced garlic, onions, celery, and peppers to skillet and cook until vegetables are tender, about 5 minutes.
Stir in tomato and broth. Bring to a boil and pour over turkey or beef in casserole dish. Cover dish tightly and bake for 1 hour at 375 °F .
Remove from oven and stir in potatoes, carrots, and peas. Bake for another
20–25 minutes or until tender.
Total Servings: 4
Food Choice List:
Lean Protein 3; Starch 2;
Non-starchy Vegetable 5; Fat ½
Note: Diabetic exchanges are calculated based on the American Diabetes
Association Exchange System.
Nutrition Facts
4 servings per recipe
Serving Size 1/4 of recipe
Amount Per Serving
Calories 450
% Daily Value (DV)*
Total Fat 9g 12%
Saturated Fat 2g 10%
Trans Fat 0g 0%
Cholesterol 65mg 21%
Sodium 390mg 17%
Total Carbohydrate 56g 20%
Dietary Fiber 11g 39%
Sugars 16g
Includes 0g Added Sugars
Protein 40g
Vitamin D 0mcg 0%
Calcium 130mg 10%
Iron 4mg 22%
Potassium 1750mg 37%
The % Daily Value (DV) tells you how much nutrition in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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This fish can be served on top of vegetables along with whole grain rice and garnished with parsley. Salmon or chicken breast can be used in place of red snapper.
In a large skillet, heat olive oil over medium heat. Add onion, red pepper, carrots, and garlic. Sauté mixture for 10 minutes. Add wine and bring to boil.
Push vegetables to one side of the pan.
Arrange fillets in a single layer in center of skillet. Cover and cook for 5 minutes.
Add tomato and olives. Top with cheese. Cover and cook for 3 minutes or until fish is firm but moist.
Transfer fish to serving platter. Garnish with vegetables and pan juices.
Serving Suggestion: Serve with whole grain rice. 1∕3 cup cooked rice = 1 serving of rice
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Total Servings: 4
Food Choice List:
Lean Protein 2; Non-starchy
Vegetable 2; Fat 1 ½
Note: Diabetic exchanges are calculated based on the American Diabetes
Association Exchange System.
Nutrition Facts
4 servings per recipe
Serving Size 1 1/2 oz. fish and 1/2 cup vegetables
Amount Per Serving
Calories 210
% Daily Value (DV)*
Total Fat 9g 12%
Saturated Fat 2g 10%
Trans Fat 0g 0%
Cholesterol 30mg 11%
Sodium 140mg 6%
Total Carbohydrate 9g 4%
Dietary Fiber 2g 12%
Sugars 5g
Includes 0g Added Sugars
Protein 20g
Vitamin D 0mcg 0%
Calcium 75mg 6%
Iron 1mg 4%
Potassium 610mg 13%
The % Daily Value (DV) tells you how much nutrition in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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Serve your pizza with fresh fruit and a mixed green salad garnished with red beans to balance your meal.
Preheat oven to 425 °F .
Spread whole wheat flour over working surface. Roll out dough with rolling pin to desired crust thickness.
Coat cookie sheet with vegetable cooking spray. Transfer pizza crust to cookie sheet. Brush olive oil over crust.
Mix low-fat ricotta cheese with dried basil, onion, garlic, and salt. Spread this mixture over crust.
Sprinkle crust with part-skim mozzarella cheese. Top cheese with mushrooms and red pepper.
Bake at 425 °F for 13–15 minutes or until cheese melts and crust is deep golden brown.
Cut into 8 slices.
Total Servings: 4
Food Choice List:
Lean Protein 1; Bread 3;
Non-starchy Vegetable 2;
Fat 2 ½
Note: Diabetic exchanges are calculated based on the American Diabetes
Association Exchange System.
Nutrition Facts
4 servings per recipe
Serving Size 2 slices
Amount Per Serving
Calories 440
% Daily Value (DV)*
Total Fat 16g 21%
Saturated Fat 5g 25%
Trans Fat 0g 0%
Cholesterol 25mg 9%
Sodium 800mg 35%
Total Carbohydrate 57g 20%
Dietary Fiber 4g 21%
Sugars 12g
Includes 0g Added Sugars
Protein 20g
Vitamin D 0mcg 0%
Calcium 320mg 25%
Iron 4mg 20%
Potassium 480mg 10%
The % Daily Value (DV) tells you how much nutrition in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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Vinegar, oregano, garlic, and onions kick up the flavor in this classic rice and bean recipe.
Heat the olive oil in a large nonstick skillet. Sauté the garlic, onion, and green bell pepper until golden, about
3 minutes.
Stir in the beans, broth, vinegar and seasoning, bring to a boil then lower to a simmer; cook covered for 5 minutes.
Spoon over cooked rice and serve.
Recipe from U.S. Department of Agriculture
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Total Servings: 4
Food Choice List:
Lean Protein 1; Starch 4 ½;
Non-starchy Vegetables 1
Note: Diabetic exchanges are calculated based on the American Diabetes
Association Exchange System.
Nutrition Facts
4 servings per recipe
Serving Size 1 1/2 cups
Amount Per Serving
Calories 400
% Daily Value (DV)*
Total Fat 3.5g 4%
Saturated Fat 1g 5%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 75mg 3%
Total Carbohydrate 74g 27%
Dietary Fiber 15g 54%
Sugars 6g
Includes 0g Added Sugars
Protein 19g
Vitamin D 0mcg 0%
Calcium 65mg 5%
Iron 4mg 23%
Potassium 825mg 18%
The % Daily Value (DV) tells you how much nutrition in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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This is a good way to get vegetables into the meal plan. Serve with a mixed green salad and some whole wheat bread.
Heat olive oil over medium heat in a non-stick pot. Add onion, garlic, celery, red/green pepper, and mushrooms. Cook over medium heat, stirring often, for 3 minutes or until tender.
Add whole grain rice and sauté for
2–3 minutes, stirring constantly to mix all ingredients.
Add chicken, salt, chicken broth, water (1 ½ cups), Saffron/SazónTM, and tomatoes. Bring water to a boil.
Reduce heat to medium-low, cover, and let the casserole simmer until water is absorbed and rice is tender, about 20 minutes.
Stir in peas, corn, and beans and cook for 8–10 minutes. When everything is hot, the casserole is ready to serve. Garnish with olives or capers, if desired.
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Total Servings: 8
Food Choice List:
Lean Protein 5; Starch 2 ½;
Non-starchy Vegetable 2;
Fat 1 1∕3
Note: Diabetic exchanges are calculated based on the American Diabetes
Association Exchange System.
Nutrition Facts
8 servings per recipe
Serving Size 1 1/2 cups
Amount Per Serving
Calories 470
% Daily Value (DV)*
Total Fat 10g 13%
Saturated Fat 2g 10%
Trans Fat 0g 0%
Cholesterol 95mg 32%
Sodium 430mg 19%
Total Carbohydrate 52g 18%
Dietary Fiber 5g 18%
Sugars 7g
Includes 0g Added Sugars
Protein 43g
Vitamin D 0mcg 0%
Calcium 65mg 5%
Iron 3mg 16%
Potassium 865mg 18%
The % Daily Value (DV) tells you how much nutrition in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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Only a small amount of oil is needed to sauté meat.
In a large pot, heat olive oil. Add beef and sauté.
Add onion, garlic, salt, pepper, cilantro, and enough water to cover meat. Stir to mix ingredients evenly. Cover pot and cook over low heat until meat is tender.
Add tomatoes and tomato paste.
Continue cooking for about 20 minutes.
Add hominy and continue cooking another 15 minutes, stirring occasionally. If too thick, add water for desired consistency.
Option: Skinless, boneless chicken breasts can be used instead of beef cubes.
Total Servings: 8
Food Choice List:
Lean Protein 3; Starch 1;
Non-starchy Vegetable 1; Fat ½
Note: Diabetic exchanges are calculated based on the American Diabetes
Association Exchange System.
Nutrition Facts
8 servings per recipe
Serving Size 1 cup
Amount Per Serving
Calories 260
% Daily Value (DV)*
Total Fat 7g 9%
Saturated Fat 2g 10%
Trans Fat 0g 0%
Cholesterol 60mg 21%
Sodium 630mg 27%
Total Carbohydrate 23g 9%
Dietary Fiber 4g 14%
Sugars 6g
Includes 0g Added Sugars
Protein 24g
Vitamin D 0mcg 0%
Calcium 50mg 4%
Iron 4mg 22%
Potassium 525mg 11%
The % Daily Value (DV) tells you how much nutrition in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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The sweetness of fresh mango combined with savory pepper and green onion and the zest of lime give this salsa a balance of flavors that are refreshing and crisp. Serve this appetizer with baked tortilla chips or whole grain crackers for a tasty snack.
Peel and chop the mango, be sure to remove the seed.
Cut the pepper and onion into small pieces.
Mix all the ingredients together.
Recipe from U.S. Department of Agriculture
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Total Servings: 4
Food Choice List:
Fruit ½
Note: Diabetic exchanges are calculated based on the American Diabetes
Association Exchange System.
Nutrition Facts
4 servings per recipe
Serving Size 1/4 recipe
Amount Per Serving
Calories 40
% Daily Value (DV)*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 10g 4%
Dietary Fiber 1g 0%
Sugars 8g
Includes 0g Added Sugars
Protein 1g
Vitamin D 0mcg 0%
Calcium 10mg 1%
Iron 0mg 0%
Potassium 130mg 3%
The % Daily Value (DV) tells you how much nutrition in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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These fresh tasting tacos are great for a light meal!
Mix together all salsa ingredients and refrigerate in advance.
Coat skillet with vegetable spray.
Lightly sauté onion and green and red peppers.
Warm tortillas in oven and fill with peppers, onions, avocado, and salsa.
Fold tortillas and serve. Top with cilantro.
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Total Servings: 12
Food Choice List:
Starch 2 ½; Non-starchy
Vegetable 1; Fat 1
Note: Diabetic exchanges are calculated based on the American Diabetes
Association Exchange System.
Nutrition Facts
12 servings per recipe
Serving Size 1 taco
Amount Per Serving
Calories 260
% Daily Value (DV)*
Total Fat 7g 9%
Saturated Fat 2g 10%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 450mg 20%
Total Carbohydrate 43g 16%
Dietary Fiber 5g 18%
Sugars 5g
Includes 0g Added Sugars
Protein 7g
Vitamin D 0mcg 0%
Calcium 105mg 8%
Iron 3mg 15%
Potassium 370mg 8%
The % Daily Value (DV) tells you how much nutrition in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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The tropics offer a great variety of fruits that will make this delicious and colorful recipe stand out; it will also make your mouth water even before tasting it!
Add yogurt and all fruits to a bowl and carefully mix together.
Pour orange juice over fruit mixture.
Mix well and serve ½ cup as your dessert.
Total Servings: 12
Food Choice List:
Fruit 1
Note: Diabetic exchanges are calculated based on the American Diabetes
Association Exchange System.
Nutrition Facts
12 servings per recipe
Serving Size 1/2 cup
Amount Per Serving
Calories 60
% Daily Value (DV)*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 15mg 1%
Total Carbohydrate 13g 5%
Dietary Fiber 2g 6%
Sugars 11g
Includes 0g Added Sugars
Protein 2g
Vitamin D 0mcg 0%
Calcium 55mg 4%
Iron 0mg 0%
Potassium 235mg 5%
The % Daily Value (DV) tells you how much nutrition in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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