Using the Diabetes Food Pyramid

The Diabetes Food Pyramid divides food into six groups. These groups or sections on the pyramid vary in size. The largest group -- grains, beans, and starchy vegetables -- is on the bottom. This means that you should eat more servings of grains, beans, and starchy vegetables than of any of the other foods. The smallest group -- fats, sweets, and alcohol -- is at the top of the pyramid. This tells you to eat very few servings from these food groups.
The Diabetes Pyramid gives a range of servings. If you follow the minimum number of servings in each group, you would eat about 1600 calories and if you eat at the upper end of the range, it would be about 2800 calories. Most women, would eat at the lower end of the range and many men would eat in the middle to high end of the range if they are very active. The exact number of servings you need depends on your diabetes goals, calorie and nutrition needs, your lifestyle, and the foods you like to eat. Divide the number of servings you should eat among the meals and snacks you eat each day.
The Diabetes Food Pyramid is a little different than the USDA Food Guide Pyramid because it groups foods based on their carbohydrate and protein content instead of their classification as a food. To have about the same carbohydrate content in each serving, the portion sizes are a little different too. For example: you will find potatoes and other starchy vegetables in the grains, beans and starchy vegetables group instead of the vegetables group. Cheese is in the meat group instead of the milk group. A serving of pasta or rice is 1/3 cup in the Diabetes Food Pyramid and ½ cup in the USDA pyramid. Fruit juice is ½ cup in the Diabetes Food Pyramid and ¾ cup in the USDA pyramid. This difference is to make the carbohydrate about the same in all the servings listed.
Following is a description of each group and the recommended range of servings of each group.
Grains and Starches At the base of the pyramid are bread, cereal, rice, and pasta. These foods contain mostly carbohydrates. The foods in this group are made mostly of grains, such as wheat, rye, and oats. Starchy vegetables like potatoes, peas, and corn also belong to this group, along with dry beans such as black eyed peas and pinto beans. Starchy vegetables and beans are in this group because they have about as much carbohydrate in one serving as a slice of bread. So, you should count them as carbohydrates for your meal plan.
Choose 6-11 servings per day. Remember, not many people would eat the maximum number of servings. Most people are toward the lower end of the range.
Serving sizes are:
1 slice of bread¼ of a bagel (1 ounce)½ an English muffin or pita bread1, 6 inch tortilla¾ cup dry cereal½ cup cooked cereal½ cup potato, yam, peas, corn, or cooked beans 1 cup winter squash1/3 cup of rice or pasta
Vegetables
All vegetables are naturally low in fat and good choices to include often in your meals or have them as a low calorie snack. Vegetables are full of vitamins, minerals and fiber. This group includes spinach, chicory, sorrel, Swiss chard, broccoli, cabbage, bok choy, brussels sprouts, cauliflower, and kale, carrots, tomatoes, cucumbers, and lettuce. Starchy vegetables such as potatoes, corn, peas, and lima beans are counted in the starch and grain group for diabetes meal planning.
Choose at least 3-5 servings per day.
A serving is:
1 cup raw½ cup cooked
Fruit
The next layer of the pyramid is fruits, which also contain carbohydrates. They have plenty of vitamins, minerals, and fiber. This group includes blackberries, cantaloupe, strawberries, oranges, apples, bananas, peaches, pears, apricots, and grapes.
Choose 2-4 servings per day
A serving is:
½ cup canned fruit1 small fresh fruit2 tbs dried fruit1 cup of melon or raspberries1 ¼ cup of whole strawberries
Milk
Milk products contain a lot of protein and calcium as well as many other vitamins. Choose non-fat or low-fat dairy products for the great taste and nutrition without the saturated fat.
Choose 2-3 servings per day
A serving is:
1 cup non-fat or low-fat milk1 cup of yogurt
Meat and Meat Substitutes
The meat group includes beef, chicken, turkey, fish, eggs, tofu, dried beans, cheese, cottage cheese and peanut butter. Meat and meat substitutes are great sources of protein and many vitamins and minerals.
Choose from lean meats, poultry and fish and cut all the visible fat off meat. Keep your portion sizes small. Three ounces is about the size of a deck of cards. You only need 4-6 ounces for the whole day
Choose 4-6 oz per day divided between meals
Equal to 1 oz of meat: ¼ cup cottage cheese1 egg1 Tbsp peanut butter½ cup tofu
Fats, Sweets, and Alcohol
Things like potato chips, candy, cookies, cakes, crackers, and fried foods contain a lot of fat or sugar. They aren't as nutritious as vegetables or grains. Keep your servings small and save them for a special treat!
Serving sizes include:
½ cup ice cream1 small cupcake or muffin2 small cookies
The Diabetes Food Pyramid makes it easier to remember what to eat. For a healthy meal plan that is based on your individual needs, you should work with a registered dietitian (RD) with expertise in diabetes management. For More Help and Support
To find out exactly how much of what types of foods you should eat, we suggest you work with a registered dietitian (RD) who has experience working with people who have diabetes. This person can help support your efforts to change your eating habits and control your blood glucose level. To find a registered dietitian near you.

Easy Recipes For Diabetics

Having diabetes doesn’t mean you have to settle for boring food or learn new ways to cook. The healthy recipes here feature ethnic and regional flavors, but they’re still easy to make. You’ll find a week’s worth of healthy, flavorful cooking in this document, including recipes for breakfast, lunch, and dinner.
This document includes all the recipes, listed in the following order:

Breakfast
Spanish Omelet
Mushroom, Goat Cheese, & Herb Omelet
Scrambled Eggs with Cheese Grits
Watermelon Berry Delight

Lunch
Grilled Chicken Sandwich with Cucumber Yogurt
Pueblo Squash Stew
Chicken Tostada Salad
New Potato & Green Bean Salad
New York Clam Chowder
Rigatoni with Broccoli Rabe & Tomatoes
Cauliflower & Black Olive Casserole

Dinner
Filet Mignon with Northwest Mushroom Sauce
Lamb with Marinated Vegetables
Arroz Con Pollo
Grilled Pacific Swordfish with Plum-Basil Relish
Lime-Marinated Shrimp
Chipotle Black Bean Turkey Chili
Grilled Salmon Provencal

Always make sure that your menu fits your personal meal plan as recommended by your healthcare provider or dietitian.

Breakfast Recipe 1
Spanish Omelet
4 servings Preparation Time: 15 minutes / Cook Time: 20-30 minutes
Ingredients
5 small potatoes, peeled and sliced1 tbsp. olive oil or cooking spray1/2 medium onion, minced1 small zucchini, sliced1-1/2 cups green and red peppers, sliced thin5 medium mushrooms, sliced3 whole eggs, beaten5 egg whites, beaten3 oz. shredded, part-skim mozzarella cheese1 tbsp. parmesan cheesePepper, garlic salt, herbs, to taste
Instructions
Preheat oven to 375°F.
Cook potatoes in boiling water until tender.
In a nonstick pan, add oil or spray. Turn on medium heat. Sauté vegetables until tender.
In a medium mixing bowl, slightly beat the eggs, egg whites, mozzarella cheese, and spices. Stir mixture into the cooked vegetables.
Oil or spray a 10-inch pie pan or ovenproof skillet. Pour potatoes and egg mixture into pan. Sprinkle parmesan cheese on top. Bake until firm and brown on top, about 20-30 minutes. Serve.
Nutritional informationCalories per serving: 242. Carbohydrates: 18 grams. Fat: 9 grams. Protein: 19 grams.

Breakfast Recipe 2
Mushroom, Goat Cheese, & Herb Omelet
4 servingsPreparation Time: 15 minutes / Cook Time: 35 minutes
Ingredients
6 shiitake mushrooms, briefly roasted4 whole eggs4 egg whites1/4 tsp. of salt (optional)1/4 tsp. of freshly ground black pepper1 tsp. of grapeseed oil or canola oil1 tsp. of parsley, chopped1 tsp. of thyme, chopped1 tsp. of chives, chopped2 tbsp. of low-fat goat cheese, crumbled
Instructions
Preheat the broiler. Roast the mushrooms by placing them, rounded side up, in a broiler pan. Broil for 6 minutes, turning until mushrooms are browned and softened. Cut into thin slices and set aside.
Combine the eggs and egg whites in a medium mixing bowl and whisk vigorously until well-blended and frothy. Season with salt and pepper.
Heat a 10-inch, nonstick skillet over medium-high heat. Once the pan is hot, add the oil and then, right away, add the eggs and mushrooms. Fold in the eggs rapidly, concentrating on moving them from the outside of the pan to the center. Sprinkle in half of the parsley, thyme, and chives and continue folding until the omelet begins to set. To serve, remove from heat and sprinkle with goat cheese and the remaining parsley, thyme, and chives.
You can finish the omelet by placing the pan under a preheated broiler or in a hot (500°F) oven, until the cheese softens.
Nutritional informationCalories per serving: 116. Carbohydrates: 3 grams. Fat: 6 grams. Protein: 10 grams. Fiber: 1 gram. Sodium: 326 milligrams.

Breakfast Recipe 3
Scrambled Eggs with Cheese Grits
4 servings Preparation Time: 15 minutes / Cook Time: 1 hour 10 minutes
Ingredients
For the grits:1-1/2 cups of water1/4 tsp. of salt (optional)1/2 cup of stone-ground grits1/2 cup of grated, low-fat cheddar cheese1 whole egg
3 whole eggs2 egg whites1 tbsp. of grapeseed or canola oil
Instructions
Preheat oven to 375°F. To prepare grits, bring the water to a simmer in a small pot over medium-high heat. Add the salt, then slowly stir the grits into the simmering water. Cook covered, stirring often, until the grits are done (about 45 minutes). Stir in the cheddar cheese, then 1 whole egg and mix well.
Spray a small casserole dish with nonstick spray coating and transfer the grits to the casserole. Bake grits until golden-brown on top, about 15 minutes.
To prepare eggs, combine 3 whole eggs and 2 egg whites in a medium mixing bowl and whisk vigorously until well-blended.
Heat the oil in a 10-inch nonstick skillet over high heat. Add the eggs to the skillet and scramble, until cooked to your liking. Serve with baked cheese grits.
Nutritional informationCalories per serving: 214. Carbohydrates: 15 grams. Protein: 13 grams. Fiber: <1>Instructions
Smoothly line an 8-inch glass baking dish with plastic wrap. Set aside.
Remove the rind. Cut watermelon into chunks and remove seeds. Puree in a blender and set aside.
In a small, heat-proof bowl, pour 1/3 cup of cold water and sprinkle gelatin over it. Allow the gelatin to soften, about 3-5 minutes.
Combine sugar and 1/4 cup cold water in a small saucepan over medium-high heat. Using a paring knife, slice open the vanilla bean and scrape its seeds into the saucepan. Bring mixture to a boil, stirring to dissolve sugar.
Pour the boiling sugar syrup over the softened gelatin and stir to dissolve gelatin completely.
Add the sugar-gelatin syrup to the watermelon puree and stir. Pour the combined mixture into the plastic-lined baking dish and refrigerate until firm, about 6 hours or overnight.
Remove gelatin from refrigerator. Peel off plastic wrap. Invert baking dish onto a cutting board to remove gelatin. Cut gelatin into 1-inch cubes. Portion berries into 6 bowls, and arrange gelatin cubes over berries. Serve.
Nutritional informationCalories per serving: 110. Carbohydrates: 24 grams. Fat: 0 grams. Protein: 3 grams. Fiber: 2 grams. Sodium: 9 milligrams.

Lunch Recipe 1
Grilled Chicken Sandwich with Cucumber Yogurt
4 servingsPreparation Time: 30 minutes / Cook Time: 15 minutes
Ingredients
For the spice rub:1 tsp. of kosher salt (optional)1 tsp. of paprika1/2 tsp. of ground cumin1/4 tsp. of freshly ground black pepper1/4 tsp. of cayenne pepper
For the cucumber yogurt:1 cup of plain low-fat yogurt1/2 small cucumber, peeled, halved, seeded, and diced (about 4 oz.)2 tsp. of fresh lemon juice1/4 tsp. of garlic, minced 1/4 tsp. of salt (optional)1/8 tsp. of freshly ground black pepper
4 4-oz. boneless, skinless chicken breasts1 tbsp. of olive oil for brushing4 whole-wheat pita breads, warmed1 small bunch of watercress, washed and dried (discard any tough stems)
Instructions
Light the grill. To make the spice rub: Combine the salt, paprika, cumin, black pepper, and cayenne pepper in small bowl. Set aside.
To make the cucumber yogurt: Combine the yogurt, cucumber, lemon juice, and garlic in a medium bowl and season with salt and pepper. Set aside.
Pat the chicken breasts on both sides with the spice rub. Brush the chicken and the grill lightly with olive oil and grill chicken over direct heat, with the grill covered and the vents open. When the chicken breasts are marked by the grill, flip them over and finish cooking the other side until done. The time will depend on the heat of the grill, approximately 10 to 12 minutes total.
Remove the chicken breasts from the grill and cut them into slices. To serve, fill the warm pitas with sliced chicken and watercress and drizzle a little cucumber yogurt into the sandwiches.
Nutritional informationCalories per serving: 280. Carbohydrates: 23 grams. Fat: 7 grams. Protein: 30 grams. Fiber: 2 grams. Sodium: 347 milligrams.

Lunch Recipe 2
Pueblo Squash Stew
4 servingsPreparation Time: 20 minutes / Cook Time: 30 minutes
Ingredients
2 tsp. of corn oil1 medium-sized onion, diced2 tsp. of garlic, minced1/2 cup of low-sodium chicken broth3/4 cup of corn kernels cut off cob (or substitute 3/4 cup of frozen corn kernels)2 cups of yellow squash, diced2 tomatoes, halved and sliced2 tbsp. of queso fresco or feta cheese, crumbled1/4 tsp. of salt (optional)1/8 tsp. of freshly ground black pepper
Instructions
In a cast-iron skillet over medium-high heat, add oil and onion. Sauté onion for approximately 3 minutes.
Add garlic and continue cooking for 1 minute.
Add chicken broth, corn, and squash. Reduce heat to medium. Simmer until squash is just soft.
Add tomatoes and cook until tomatoes are warm, but not mushy.
Sprinkle with cheese and season lightly with salt and pepper. Serve.
Nutritional informationCalories per serving: 101. Carbohydrates: 15 grams. Fat: 3 grams. Protein: 4 grams. Fiber: 3 grams. Sodium: 293 milligrams.

Lunch Recipe 3
Chicken Tostada Salad
4 servingsPreparation Time: 25 minutes / Cook Time: 15 minutes
Ingredients
3/4 lb. of cooked, shredded chicken breast (about 2 cups)1 small red onion, diced1/2 cup fresh cilantro leaves, chopped1 small or 1/2 large head of romaine lettuce1 medium tomato, cored, seeded, and diced1/4 cup (1 oz.) of grated anejo or pepper jack cheese4 oz. of baked, unsalted tortilla chips 1 cup of canned, fat-free, refried black beansFor the dressing:2 tbsp. of red wine vinegar3 tbsp. of olive oilSalt & pepper to taste (optional)3 tbsp. of fat-free sour cream
Instructions
Combine the chicken, onion, and cilantro in a medium bowl.
In another bowl, combine the lettuce, tomato, cheese, and 3 ounces of tortilla chips.
In a small pot, heat the beans over low heat, stirring often to prevent sticking. Add some water, if the beans are dry (about 3 tablespoons).
To make the dressing, combine red wine vinegar, olive oil, salt, and pepper in a small jar or bottle. Cover and shake vigorously to combine, or whisk the ingredients together.
To serve, pour one half of the dressing on the reserved chicken mixture to coat generously, and toss well. Pour the remaining half of the dressing on the lettuce mixture, toss well, and divide on four plates. Top with chicken mixture, 1/4 cup of refried beans, and 3/4 tablespoon of sour cream. Garnish with 1 ounce of baked tortilla chips.
Nutritional informationCalories per serving: 465. Carbohydrates: 45 grams. Fat: 17 grams. Protein: 37 grams. Fiber: 9 grams. Sodium: 457 milligrams.

Lunch Recipe 4:
New Potato & Green Bean Salad
4 servingsPreparation Time: 15 minutes / Cook Time: 30 minutes
Ingredients
3/4 lb. of small new potatoes, quartered or halved8 oz. of small green beans, stemmed1-1/2 tsp. of freshly ground black pepper 2 green onions (scallions), trimmed of the green ends and minced2 tbsp. of extra virgin olive oil 3 small, ripe tomatoes, cored and cut into sixths2 tbsp. of fresh basil, chopped2 tbsp. of red wine vinegar or balsamic vinegar 1/4 tsp. of salt (optional)
Instructions
In a large saucepan of boiling water, cook the potatoes until just tender.
At the same time, in a separate pan of boiling water, cook the green beans until just crisp-tender, timing so that the potatoes and beans are done at the same time.
Drain the potatoes and beans right away, and place them both in a large bowl. While the potatoes and beans are still hot, add the pepper, minced green onion, and olive oil. Gently toss the vegetables (the vegetables absorb more of the onion and olive oil flavors if they are still hot). Set aside to cool (optional).
When ready to serve, add the tomato pieces, basil, vinegar, and salt and again gently toss. This salad is best served warm, but is also good served chilled.
Nutritional informationCalories per serving: 160. Carbohydrates: 22 grams. Fat: 7 grams. Protein: 3 grams. Fiber: 4 grams. Sodium: 160 milligrams.

Lunch Recipe 5 :
New York Clam Chowder
4-6 servingsPreparation Time: 20 minutes / Cook Time: 40 minutes
Ingredients
1 tbsp. grapeseed or canola oil1 medium onion, chopped2 celery stalks, diced1/2 cup dry white wine4 small, ripe tomatoes, peeled and chopped3 cups chopped clams with juice, or 5 6-1/2-oz. cans1 cup of bottled clam juice1 cup of water4 oz. blanched potatoes, peeled and diced2 tbsp. fresh thyme leaves 1/4 tsp. salt (optional)1/8 tsp. freshly ground pepper
Instructions
Heat the oil in a heavy-bottomed pot. Add the onion, garlic, and celery. Sauté until the garlic and onion begin to soften, but not brown.
Add white wine and bring to a boil. Cook until the wine reduces by one half. Add the tomatoes, clams, clam juice, water, and potatoes. Simmer for 15-20 minutes.
Remove from heat. Add freshly picked thyme leaves, pepper, and salt. Serve.
Nutritional informationCalories per serving: 160. Carbohydrates: 12 grams. Fat: 4 grams. Protein: 15 grams. Fiber: 1.5 grams. Sodium: 264 milligrams.

Lunch Recipe 6:
Rigatoni with Broccoli Rabe & Tomatoes
4 servingsPreparation Time: 15 minutes / Cook Time: 25 minutes
Ingredients
1 pound of fresh broccoli rabe (or broccoli)1 clove of garlic, minced2 tbsp. olive oil1 cup of tomatoes, diced1/4 tsp. salt (optional)1/8 tsp. freshly ground black pepper1/2 pound rigatoni1/4 cup grated low-fat parmesan cheese
Instructions
Coarsely chop the broccoli rabe. Cook in boiling water for 3 minutes, until tender-crisp. Drain.
Return the broccoli rabe to pot and sauté with garlic and olive oil for 1 minute. Add the tomatoes, salt, and pepper. Cook for another minute.
Separately, cook the pasta in water until al dente (a little firm). Drain the pasta and toss with a tablespoon of pasta water.
Sprinkle cheese in a bowl and add the vegetables, then the pasta. Toss like a salad. Serve.
Nutritional informationCalories per serving: 333. Carbohydrates: 49.5 grams. Fat: 10 grams. Protein: 13 grams. Fiber: 6 grams. Sodium: 298 milligrams.

Lunch Recipe 7:
Cauliflower & Black Olive Casserole
4 servings Preparation Time: 20 minutes / Cook Time: 45 minutes
Ingredients
1 lb. of cauliflower (approximately 1 head or 11 florets)1 small onion, minced1 tbsp. of olive oil 10 black olives, pitted and quartered (preferably Gaeta)1/4 tsp. of salt (optional)1/8 tsp. of freshly ground black pepper1/4 cup of grated pecorino cheese or non-fat Parmesan
Instructions
Preheat oven to 375°F. Cut cauliflower into 2-inch florets and boil in water for 3 to 4 minutes. Drain and set aside.
Separately, sauté the onion over medium heat in 1/2 tablespoon of the olive oil until golden, about 6-8 minutes. Remove from heat and add olives.
Arrange the boiled cauliflower evenly in a casserole. Add the olive and onion mixture, salt, and pepper. Drizzle with the remaining olive oil and sprinkle with the cheese. Place the casserole in the oven and bake for 20 minutes.
Nutritional informationCalories per serving: 168. Carbohydrates: 29 grams. Fat: 5 grams. Protein: 4 grams. Fiber: 2 grams. Sodium: 149 milligrams.

Dinner Recipe 1
Filet Mignon with Northwest Mushroom Sauce
4 servings Preparation Time: 20 minutes / Cook Time: 45 minutes
Ingredients
2 tbsp. extra virgin olive oil1/2 cup of onions, sliced1/2 cup of water8 oz. of fresh white mushrooms, sliced, or wild mushrooms1 tsp. of salt (optional)1 tsp. of sugar1 tbsp. of low-sodium soy sauce1/2 tsp. of dried savory1 tbsp. of cornstarch mixed with 2 tbsp. of water4 4-oz. portions of filet mignon
Instructions
Light the grill. Heat oil in a medium skillet over medium-high heat. Add the onions and sauté until they become slightly browned.
Add the water and the mushrooms and cover the skillet. Let the mushrooms and onions simmer for 1/2 hour. The mushrooms will be greatly reduced in size and will be covered with liquid.
Add the salt, sugar, soy sauce, and savory. Stir and let simmer for another 2 minutes. Thicken with the cornstarch mixture and keep warm.
Grill or oven broil the steaks to desired doneness. Set steaks on plates and pour mushrooms and onions over. Serve.
Nutritional informationCalories per serving: 315. Carbohydrates: 8 grams. Fat: 16 grams. Protein: 34 grams. Fiber: 0 grams. Sodium: 320 milligrams.

Dinner Recipe 2
Lamb with Marinated Vegetables
4 servings Preparation Time: 6 hours, 15 minutes (including marinating time) / Cook Time: 30 minutes
Ingredients
4 lamb chops
For the marinated vegetables:3 garlic cloves, halved2 shallots, peeled and quartered20 cherry or pear tomatoes3 scallions, sliced into 2-inch pieces1/2 cup of extra virgin olive oil1/4 cup of lemon juice3 tbsp. of balsamic vinegar
For the sauce:1 cup of low-sodium chicken broth1/2 cup of fresh basil leaves, chopped1-1/2 tsp. of lemon juice1 tsp. of butter or margarine
Instructions
In a small bowl, combine garlic, shallots, tomatoes, scallions, olive oil, lemon juice, and balsamic vinegar. Marinate for 6 hours or overnight.
Preheat oven to 450°F. Remove the vegetables from the marinade and sauté in a medium-sized pan until golden brown, about 3 minutes. Set aside and keep warm.
Place the lamb on a baking sheet. Bake for 9 minutes, turning once.
In a separate saucepan, blend chicken broth, basil leaves, and lemon juice. Bring to a boil and add the butter or margarine. Divide the vegetables onto four dinner plates. Top with the lamb. Drizzle with the sauce. Serve.
Nutritional informationCalories per serving: 303. Carbohydrates: 7 grams. Fat: 16 grams. Protein: 30 grams. Fiber: 1 gram. Sodium: 406 milligrams.

Dinner Recipe 3
Arroz Con Pollo
4 servings Preparation Time: 40 minutes / Cook Time: 1 hour
Ingredients
2 tbsp. of olive oil3-1/2 lb. chicken, cut in quarters2 medium onions, chopped1 green pepper, chopped4 cloves of garlic, minced2 bay leaves1 cup of white wine2 medium tomatoes, peeled, seeded, and chopped1/2 tsp. of saffron1/4 tsp. of salt (optional)1/2 tsp. of freshly ground black pepper1/2 tsp. of ground cumin1 cube of low-sodium chicken bouillon2 cups of hot water3/4 cup of long grain rice, uncooked
Garnish (optional):1/2 cup of cooked green peas 2 red pimiento peppers, cut into strips
Instructions
Preheat oven to 350°F. In a casserole, heat the olive oil and sauté the chicken until the skin is golden-brown. Remove chicken and set aside.
Add the onions, green pepper, garlic, and bay leaves to the casserole and sauté until the onions are transparent (clear), about 5 minutes. Add white wine, tomatoes, saffron, salt, ground pepper, and cumin and bring to a boil for 3 minutes.
Separately, whisk the bouillon cube in the hot water until dissolved. Add the chicken bouillon and chicken to the casserole and boil for 5 minutes.
Add the rice, stir, and cover the casserole. Bake in the oven for 20 minutes. When done, the rice should be plump and the liquid should all be absorbed. To serve, remove the skin from the chicken and the bay leaf from the rice. Garnish with peas and pimientos.
Nutritional informationCalories per serving: 330. Carbohydrates: 24 grams. Fat: 14 grams. Protein: 27 grams.

Dinner Recipe 4:
Grilled Pacific Swordfish with Plum-Basil Relish
4 servings Preparation Time: 30 minutes / Cook Time: 15 minutes
Ingredients
For the spice rub:3/4 tsp. kosher salt (optional)1/2 tbsp. light brown sugar1 tsp. paprika1/4 tsp. freshly ground black pepper
For the relish:1 small bunch of basil4 medium plums, halved, pitted and thinly sliced1 tbsp. of pine nuts1 tbsp. of balsamic vinegar1 tbsp. of extra virgin olive oil1/4 tsp. salt (optional)1/8 tsp. freshly ground black pepper4 4-oz. swordfish filets1 tbsp. of olive oil for brushing
Instructions
Light the grill. To make the spice rub, combine the salt, brown sugar, paprika, and black pepper in a small bowl. Set aside.
To make the plum relish, pull the basil leaves from the stems. Reserve four attractive leaves for garnish, and thinly slice the rest. Combine 3 tbsp. of sliced basil leaves, plums, pine nuts, vinegar and olive oil in a bowl. Mix gently. Season to taste with pepper and salt. Set aside.
Pat the spice rub on both sides of each swordfish filet. Brush the grill and the fish with a little olive oil. Grill the swordfish over direct heat, with the grill covered, for about 4 minutes on each side.
Remove swordfish from grill. Set on dinner plates. Spoon some relish over each portion. Garnish with whole basil leaves. Serve.
Nutritional informationCalories per serving: 281. Carbohydrates: 18 grams. Fat: 12 grams. Protein: 26 grams. Fiber: 2 grams. Sodium: 464 milligrams.

Dinner Recipe 5:
Lime-Marinated Shrimp
4 servingsPreparation Time: 1 hour (including marinating) / Cook Time: 10 minutes
Ingredients
1 pound of shrimp, peeled and deveined1 shallot, minced2 cloves garlic, minced2 serrano chilies, seeded and finely chopped4 scallions, thinly sliced1/2 cup of fresh cilantro, chopped1/2 cup of parsley, chopped2 tbsp. honey1/2 cup water1/8 tsp. freshly ground black pepper1 cup fresh lime juice1/4 tsp. salt (optional)1/2 cup olive oil
Instructions
Place cleaned shrimp in a small bowl and refrigerate.
Combine shallots, garlic, chilies, scallions, cilantro, parsley, honey, water, and pepper in a medium mixing bowl. In another medium bowl, combine lime juice and salt, and slowly whisk in olive oil. Add lime-oil mixture over shrimp and refrigerate 1 hour before grilling.
Light the grill.
Remove shrimp from refrigerator and drain for 5 minutes before grilling. Thread 5-6 shrimp on a wooden or metal kabob stick. Make sure grill is clean and hot. Place shrimp on grill and cook about 2-3 minutes on each side. Serve.
Nutritional informationCalories per serving: 173. Carbohydrates: 3 grams. Fat: 7 grams. Protein: 23 grams. Fiber: 0 grams. Sodium: 172 milligrams.

Dinner Recipe 6:
Chipotle Black Bean Turkey Chili
4 servings Preparation Time: 10 minutes / Cook Time: 2 hours(Cook the night before and reheat for a quick dinner.)
Ingredients
1 cup of dry black beans4 cups water1 arbol or jalapeno chili2 small bay leaves1 tbsp. vegetable oil1/2 pound coarsely ground turkey, white meat1/2 large yellow onion, diced1/4 tsp. salt (optional)1/4 tsp. freshly ground black pepper2 cloves garlic, peeled and minced1 green bell pepper, seeded and diced1/2 tbsp. chili powder1/2 tbsp. ground cumin2 canned chipotle chilies, stemmed and minced1 cup low-sodium chicken broth1 tbsp. low-fat or fat-free sour cream
Instructions
Place the beans in a large pot with the water, the arbol or jalapeno chili, and bay leaves. Bring to a boil. Reduce to a simmer and cover. Cook until tender, about 1 hour. Remove and discard the chili and bay leaves. Do not drain the beans.
Heat the vegetable oil in a large heavy pot over medium-high heat. Cook the turkey, stirring often and breaking up with a spoon, until evenly browned.
Add the onion, salt, and pepper and sauté over moderate heat, stirring occasionally, until lightly golden, about 10 minutes.
Stir in the garlic, green pepper, chili powder, cumin, and chipotles. Cook, stirring often, for 3 minutes, or until aromas are released.
Stir in the black beans with their liquid and the chicken broth. Cook uncovered for 40 minutes or until the flavors have blended and the chili has thickened. Divide into four bowls and add 1-1/2 teaspoons of sour cream on top. Serve.
Nutritional informationCalories per serving: 402. Carbohydrates: 38 grams. Fat: 15 grams. Protein: 29 grams. Fiber: 8 grams. Sodium: 391 milligrams.

Dinner Recipe 7:
Grilled Salmon Provencal
4 servings Preparation Time: 30 minutes / Cook Time: 1 hour
Ingredients
6 tsp. olive oil1/4 tsp. salt (optional)1/4 tsp. freshly ground black pepper1 tbsp. fresh thyme, chopped2 pounds of red or other small potatoes, halved4 6-oz. salmon filets, skinned
For the tomato relish:1/2 tsp. shallots, chopped1/2 tsp. garlic, chopped8 tomatoes, blanched, peeled, de-seeded, cut into quarters16 Kalamata olives, pitted and halved1 tsp. chives, chopped
Instructions
Preheat oven to 350°F. Combine 4 teaspoons of olive oil, salt, pepper, and thyme into a large bowl. Add potatoes and toss until lightly coated. Place potatoes on a baking sheet and roast until golden brown, about 30 minutes.
Light the grill. Meanwhile, make the tomato relish: Sauté shallots and garlic in the remaining 2 teaspoons of olive oil until light brown, about 5 minutes. Toss tomatoes, shallots, and garlic with the olives. Add the chopped chives. Set aside.
Grill the salmon filets until cooked through, but not dry, about 6 minutes on each side.
Divide potatoes on four plates, place a salmon filet on top of potatoes. Top with tomato relish. Serve.
Nutritional informationCalories per serving: 424. Carbohydrates: 44 grams. Fat: 13 grams. Protein: 32 grams. Fiber: 2 grams. Sodium: 222 milligrams.

Note:
The content in the diabetes.com program was developed by GlaxoSmithKline. This informationis not a substitute for your doctor's medical advice, nor is your doctor responsible for its content.You should promptly consult a medical professional if you have concerns about your health.