Diabetic Vegetable Lasagna Recipe

diabetic vegetable lasagna

We make a new spin on an Old Italian recipe favorite. This is a lower carb diabetic vegetable lasagna recipe that packs a lot of flavor in a small package. Great option to make in advance and re-heat or as a healthier pot luck party option.

Diabetic Vegetable Lasagna Recipe

Serves 8
Prep time 20 minutes
Cook time 1 hour
Total time 1 hour, 20 minutes

Ingredients

  • 9 Lasagna Noodles (Cooked)
  • 2 cups Mushrooms (Sliced)
  • 1 cup Onions (Chopped)
  • 1 tablespoon Olive Oil
  • 15oz Tomato Sauce (Low Sodium)
  • 6oz Tomato Paste (Low Sodium)
  • 1 teaspoon Oregano
  • 1 teaspoon Basil
  • 2 cups Cottage Cheese (Low Fat)
  • 3/4 cups Monterey Jack Cheese (Low Fat)
  • 10oz Spinach (Frozen)

Directions

Step 1. Pre cook the nine lasagna noodles, drain and set aside.
Step 2. Pre-heat the oven to 350 degrees Fahrenheit.
Step 3. In a non-stick skillet, cook the onions and mushrooms until tender over medium to high heat.. Then, add the oregano, tomato paste, tomato sauce and basil. Stir thoroughly and simmer for approximately 5 minutes.
Step 4. Filling. Combine the cottage cheese and half a cup of Monterey jack cheese,
Step 5. Assembly. Spray a 3 quart square or rectangular baking dish with a non-fat cooking spray. First layer 3 lasagna noodles. On the bottom, followed by a third of the cheese mixture, then a third of the spinach, then a third of the sauce and vegetable mixture. Repeat this two more times. Add remaining Monterrey cheese to the top.
Step 6. Now, bake the lasagna, uncovered, for approximately 25-30 minutes. Make sure the lasagna is heated throughout. Let cool for approximately 10 minutes before trying to cut and serve.

 

Nutritional Information 
Calories253
Total Fat8g
Saturated Fat3g
Cholesterol15mg
Sodium364mg
Total Carbohydrates32g
Dietary Fiber4g
SugarsNA
Protein17g

The nutritional content above is approximate, per serving. The figures have been rounded to the nearest whole number. (e.g., 1.4 grams becomes 1 gram).

Coconut Squash Bisque Recipe

Our Coconut Squash Bisque Recipe sounds a bit exotic….and it is! While exotic is good, what is even better is that it is easy and quick to make.

You can make this thick, easy stew with any squash or with sweet potatoes. All you need to do is put ingredients in a bowl, microwave it, smash it and eat!

I like using a microwave, as it maintains the best nutrition content. Optionally, steam some kale with the onion and throw it on top for one colorful meal.

Coconut Squash Bisque Recipe

Serves 3
Prep time 1 hour
Cook time 45 minutes
Total time 1 hour, 45 minutes
Our Coconut Squash Bisque Recipe sounds a bit exotic... and it is! While exotic is good, what is even better is that it is easy and quick to make.

Ingredients

  • 2.5lb Squash (your choice) (peeled and cubed)
  • 1/2 cup Water
  • 1 cup Vegetable Broth, low sodium
  • 2 " Ginger
  • 1.5 Onion (chopped)
  • 2 cloves Garlic (peeled)
  • 1.5 teaspoons Cinnamon
  • 1 teaspoon Curry Powder
  • 1/2 teaspoon Tumeric
  • 1 cup Coconut Milk
  • 1 tablespoon White Miso
  • Pepper (to taste)

Note

Be sure to use Lite Coconut milk. Miso is a probiotic, Japanese flavoring paste which will maintain flavor, but will lose probiotic properties if cooked to boiling temperature. As mentioned above, feel free to add steamed kale to the top. It adds negligible calories, yet is very nutritious.

Directions

Step 1. In a large, microwavable bowl with a lid, cook squash with water for approximately 8 minutes.
Step 2. While squash cooks, prepare other ingredients. In a small chopper or food processor, combine ginger and garlic.
Step 3. Check squash for tenderness at end of cooking period. Add all vegetables and spices.
Step 4. Microwave for another 7 minutes with lid.
Step 5. Check squash for tenderness. A fork should easy slide through squash. Add coconut milk, broth and miso.
Step 6. With an immersion blender, puree mixture. You can also puree batches of mixture in a food processor. Add more broth, if needed for thinner texture.
Step 7. Serve garnished with parsley, if you wish.

 

Nutritional Information 
Calories287
Total Fat7g
Cholesterol0mg
Sodium 283mg
Dietary Fiber10g
Sugars12g
Protein5g
The nutritional content above is approximate, per serving and will vary. This Coconut Squash Bisque recipe is based on 2.5 servings.

Citrus Quinoa Paella Recipe

This Citrus Quinoa Paella Recipe combines a lot of ingredients, all of them good for you! While most Paella recipes use seafood, this dishes combines a whole host of vegetables and spices that will be sure to please.

Quinoa is a nutty grain with lots of protien and all of the essential amino acids. Quinoa is often included on many “Super Foods” lists.

This recipe is also quick, only taking 15-20 minutes to cook, although there is some decent prep work required. It is helpful to make this in a deep skillet or dutch oven.

Citrus Quinoa Paella Recipe

Serves 4
Prep time 1 hour
Cook time 45 minutes
Total time 1 hour, 45 minutes
This Citrus Quinoa Paella Recipe combines a lot of ingredients, all of them good for you! While most Paella recipes use seafood, this dishes combines a whole host of vegetables and spices that will be sure to please.

Ingredients

  • 1 cup Quinoa
  • 1/4 cup Sun Dried Tomatoes (not packed in oil)
  • 1/2 cup Boiling Water
  • 2 cups Vegetable Broth, low sodium
  • 2 Carrots (diced and cut in)
  • 1 Small Red Onion (chopped)
  • 3 Medium Mushrooms (diced)
  • 1 cup Peas (fresh or frozen)
  • 2 cloves Garlic (chopped)
  • 1 cup Tomatoes (diced)
  • 4 cups Collards (devined and chopped)
  • 1 teaspoon Poultry Seasoning
  • 1 tablespoon Dulse Flakes
  • 1 tablespoon Sage
  • Pepper (to taste)
  • 3 Green Olives
  • 1/2 Lime (chopped)

Directions

Step 1. In a heat-proof bowl or measuring cup, combine dried tomatoes and boiling water. Let sit to re-hydrate.
Step 2. In a deep skillet or dutch oven, bring broth to a boil. Add quinoa, put on tight fitting lid, turn heat to simmer and cook for 10 minutes.
Step 3. In a large, dry skillet, on high heat add carrots, onion, cauliflower. Let sear for 3-5 minutes. Add mushrooms, peas and garlic. Add water or white wine 1/4 cup at a time to keep from burning. Cook with lid for 3 minutes.
Step 4. Drain the dried tomatoes. Chop small and add to vegetables. Add tomatoes, collards, poultry seasoning, dulse, and sage to vegetables.
Step 5. Add vegetables to quinoa after the 10 minutes of simmering. Simmer for another 5 minutes with lid on. Quinoa should be soft, but not mushy.
Step 6. Add olives, pepper and squeeze the lime over the whole, stir for 10 seconds.

 

Nutritional Information 
Calories261
Total Fat4g
Cholesterol0mg
Sodium431mg
Dietary Fiber10g
Sugars9g
Protein12g

The nutritional content above is approximate, per serving and will vary. This Citrus quinoa paella recipe is based on 4 servings.

Smoky Vegan Sloppy Joe Recipe

The Smoky vegan sloppy joe recipe hits the spot! It is perfect for parties either that Tuesday night poker game or Wednesday night book club. Use your favorite ketchup or BBQ sauce flaver (just be mindful of the sugar content – keep it as low as possible).

Smoky Vegan Sloppy Joe Recipe

Serves 3
Prep time 1 hour
Cook time 45 minutes
Total time 1 hour, 45 minutes
The Smoky vegan sloppy joe recipe hits the spot! It is perfect for parties, that Tuesday night poker game, or Wednesday night book club. Use your favorite ketchup or BBQ sauce flavor (just be mindful of the sugar content – keep it as low as possible).

Ingredients

  • 1 cup Textured Soy Protien (TVP)
  • 1 cup Onion (chopped)
  • 3 Medium Mushrooms (chopped)
  • 1 cup Water
  • 1/4 cup Ketchup or BBQ Sauce (your choice)
  • 1 tablespoon Smoked Paprika
  • 1/4 cup Green Pepper (chopped)
  • 1 cup Tomatoes, low sodium (crushed or petit sliced)
  • 1 tablespoon Low Sodium Tamari Sauce
  • 2 teaspoons Liquid Smoke
  • 6 medium slices Rye Bread

Directions

Step 1. Heat a large nonstick skillet on medium high heat until water dances off the surface. Add onions and sear for about a minute. Add mushrooms and sear for an additional minute.
Step 2. Add Soy and water. Stir mixture while soy absorbs the water. Add all other ingredients (except the green pepper) and and stir to mix thoroughly. You may need to add some water to achieve the proper consistency.
Step 3. Put a lid on the skillet, reduce heat and simmer for 5 minutes.
Step 4. Scoop the sloppy joe mix on the bread and garnish with the chopped green pepper.
Step 5. Enjoy

 

Nutritional Information 
Calories 313
Total Fat2g
Cholesterol0mg
Sodium481mg
Total Carbs.45g
Dietary Fiber17g
Sugars 8g
Protein43g

The nutritional content above is approximate, per serving and will vary. This smoky vegan sloppy joe recipe is based on 3 servings. Also, take a look at the dietary fiber content. Amazing!

Black Beans And Rice Recipe

This black beans and rice recipe is a sure fire hit. We call it our New York Minute Tex Mex, because it is quick and easy to make, yet packed with flavor!

The quick part of this recipe comes from either using the “boil in a bag” brown rice that is ready in approximately 5 minutes or so. Alternatively, you can make extra rice earlier in the week and simply re-heat it, even quicker. Either way, the key is to use WHOLE grain rice. White rice only spikes your blood sugar and provides no nutritional value.

ASIDE: if you re-heat the rice, put a little water in the bowl and cover. The water will give the rice extra moisture to make it taste fresh.

TIP: The recipe calls for low salt black beans from a can. Sometimes this can be hard to find in your standard grocery store. Either way, you will be rinsing the beans and this will remove a lot of the salt.

Black Beans And Rice Recipe

Serves 3
Prep time 30 minutes
Cook time 15 minutes
Total time 45 minutes
This black beans and rice recipe is a sure fire hit. We call it our New York Minute Tex Mex, because it is quick and easy to make, yet packed with flavor!

Ingredients

  • 1 can Black Beans (no or low salt if possible)
  • 3 cups Brown Rice
  • 6 cups Cooked Kale (chopped)
  • 3 Small Corn Tortilas
  • 6oz Fresh Salsa

Note

Try buying the prepared fresh salsa made on site by most grocery stores.

Directions

Step 1. Open black beans and rinse in colander. You will notice that it froths or has bubbles. Once frothing stops you are done. You want to wash away all that syrupy stuff from the can. Put cleaned beans in microwave proof bowl. Microwave for approximately 2 minutes or until hot.
Step 2. Cook brown rice. If cooking from scratch, follow package directions. If re-heating, add a little water, cover and cook in the microwave until hot.
Step 3. Put chopped kale in microwaveable bowl with a tablespoon of water for approximately 2 minutes. You want the kale hot and soft, but not wilted.
Step 4. You can toast or heat up the tortilla if you like, or serve unheated: Your choice.
Step 5. Prepare the plate by putting the beans on top of the rice. Put kale next to bean and rice. Top the kale and beans with the homemade salsa.
Step 6. Enjoy

 

Nutritional Information 
Calories510
Total Fat 7g
Cholesterol0mg
Sodium451mg
Dietary Fiber13g
Sugars0g
Protein21g

The nutritional content above is approximate, per serving and will vary. This black beans and rice recipe is based on 3 servings. Also, take a peak at the dietary fiber amount. Good stuff!

Thai Stir Fry Recipe

Our Thai Stir Fry recipe sounds exotic, but it taste great and is easy to make. A great combination! This recipe calls for a very tasty ingredient, Walnut Butter. It is very easy to make, see link below, but it does have a lot of fat, mostly non-saturated.

Thai Stir Fry Recipe

Serves 3
Prep time 1 hour
Cook time 45 minutes
Total time 1 hour, 45 minutes
Our Thai Stir Fry Recipe sounds exotic, but it taste great and is easy to make. A great combination! This recipe calls for a very tasty ingredient, Walnut Butter. It is very easy to make, see link below, but it does have a lot of fat, mostly non-saturated.

Ingredients

  • 3 tablespoons Walnut Butter
  • 1/2 cup Boiling Water
  • 3 Medium Carrots
  • 1 Large Onion (chopped)
  • 1 teaspoon Garlic Powder
  • 5 Medium Mushrooms (chopped)
  • 3 servings Soba Noodles ((see package))
  • 1 teaspoon Curry Powder
  • 1 tablespoon Braggs or Low Sodium Tamari
  • 1 cup Lite Coconut Milk
  • 6oz Extra Firm Tofu
  • 1 teaspoon Ginger Powder
  • 6 cups Collard Greens
  • 2 teaspoons Smoked Paprika (deveined and chopped)
  • 1/2 cup Pineapple (chopped)

Note

Soba noodles are a great protein source and are very quick. Usually soba noodles come in little wrapped bunches. I use one bunch per person. Braggs Liquid Aminos is a flavoring akin to soy sauce. It is what I use because people with food sensitivities have tolerate it better than soy sauce. Also, there is no added sodium in it but it delivers great flavor.

Directions

Step 1. Thai Sauce Preparation: In a small glass bowl, whisk the walnut butter and hot water. Whisk in the tamari and spices. Add coconut milk. Put on lid to keep warm.
Step 2. Soba Noodles Preparation: In a medium sauce pan, heat 4 cups of water to a boil. Place noodles in pan and stir. Noodles should begin to soften and slide into water. Check the package for the appropriate cooking time. It is usually 3 minutes. Ounce soft, drain noodles into a colander. Put the noodles back into sauce pan with the lid on to keep warm.
Step 3. Tofu Preparation: Heat skillet. Once hot, add cubed tofu and fry until lite brown. You may want to add a little non-fat olive oil spray to keep tofu from sticking.
Step 4. Vegetable Preparation: In a large DRY skillet, heat until drops of water dances when sprinkled onto pan. Sear the onions, carrots and tofu for 3 minutes. Use spatula or shake pan back and forth to keep vegetables from burning. Add mushrooms. Add water to pan if needed, a tablespoon at a time. Add the collard greens and 1/2 cup of water. Turn down heat. Put lid on the skillet and steam for approximately 2-3 minutes.
Step 5. Add sauce to vegetables and tofu mixture and stir to distribute.
Step 6. Divide noodles into large bowls and top with vegetable mixture. Garnish with pineapple chunks.

 

Nutritional Information 
Calories400
Total Fat13g
Cholesterol0mg
Sodium473mg
Dietary Fiber7g
Sugars12g
Protein20g

The nutritional content above is approximate, per serving and will vary. This Thai Stir Fry recipe is based on 3.0 servings.

Romaine Sandwich Pockets Recipe

This romaine sandwich pockets recipe is a low carb, gluten free treat. You lose the bread of a traditional sandwich and use healthy romain leaves instead. Even if you are not into a raw food diet, you still get a tasty lunch that is full of flavor and nutrients.

Romaine Sandwich Pockets Recipe

Serves 3
Prep time 30 minutes
Cook time 15 minutes
Total time 45 minutes
This romaine sandwich pockets recipe is a low carb, gluten free treat. You lose the bread of a traditional sandwich and use healthy romaine leaves instead. Even if you are not into a raw food diet, you still get a tasty lunch that is full of flavor and nutrients.

Ingredients

  • 1/4 cup Red Onion (chopped)
  • 1 Medium Carrot
  • 1 can Northern Beans
  • 2 tablespoons Vegan Mayo
  • 1/2 teaspoon Dulse Powder
  • 1 tablespoon Mustard
  • 2 teaspoons Sweet Relish
  • 1/2 teaspoon Tumeric
  • 6 leaves Romaine Lettuce

Directions

Step 1. Rinse Beans in a colander until the can residue is washed away.
Step 2. In a food processor (“S” blade), pulse the onions about 10 times or until they are finely chopped.
Step 3. Shred the carrot using the food processor or with a hand shredder.
Step 4. Add all of the remaining ingredients to the food processor, except the lettuce leaves. Using the “S” blade pulse about 10-15 times. You want the mixture to be blended, but not too much. Your goal is to have the onion and carrot remain crunchy.
Step 5. Spoon about 3 tablespoons of the mixture onto one end of each leaf and roll, making sure to tuck in each side when you get to the end of the leaf. Lightly squeeze each wrap so they end up looking like cigars.

 

Nutritional Information 
Calories169
Total Fat1g
Cholesterol0mg
Sodium169mg
Dietary Fiber10g
Sugars4g
Protein11g

The nutritional content above is approximate, per serving and will vary. This romaine sandwich pockets recipe is based on 3 servings.

Diabetic Cranberry Pear Muffin Recipe

When is the perfect time for this Tart Cranberry Pear Muffin Recipe? Anytime really! But snowy weekends are especially made for baking something warm to change up the regular breakfast routine.

This recipe uses silicone muffin cups so it is 100 percent oil free. Normally, this recipe would be made with apple sauce. However, instead, we tried using pureed pineapple. Either way, this is a very tasty treat.

You will also notice that these muffins are incredibly low in fat. There is only 1 gram of fat per muffin! I challenge you to find a tastier muffin with lower fat content.

Cranberry Pear Muffin Recipe

Serves 12
Prep time 1 hour
Cook time 30 minutes
Total time 1 hour, 30 minutes
When is the perfect time for this Cranberry Pear Muffin Recipe? Anytime really! But snowy weekends are especially made for baking something warm to change up the regular breakfast routine.

Ingredients

  • 1/2 cup Oats
  • 1 cup Whole Wheat Pastry Flour
  • 1 cup Unbleached Wheat Flour
  • 1/2 cup Soy Milk
  • 1/3 cup Orange Juice
  • 1 cup Cranberries
  • 1 cup Pears
  • 1/2 cup Chopped Pureed Pinapple
  • 1/2 cup Organic Sugar
  • 1/2 cup Maple Syrup (Regular or Sugar Free)
  • 2 teaspoons Baking Powder
  • 1/2 teaspoon Ginger Powder
  • 1 teaspoon Baking Soda
  • 1 teaspoon Vanilla
  • 1/4 teaspoon Salt
  • 1 teaspoon Cinnamon
  • 1/8 teaspoon Cloves
  • 1 teaspoon Apple Cider Vinegar

Directions

Step 1. Preheat oven to 350° F.
Step 2. Prepare muffin pans with paper cups.
Step 3. In a small bowl, combine oats and orange juice.
Step 4. In a large bowl, combine all dry ingredients. Whisk together.
Step 5. Whisk all wet ingredients with the oats mixture, except the fruit and vinegar.
Step 6. Then, quickly, add the fruit and vinegar to the wet ingredients bowl. Quickly pour the wet ingredients into the dry and stir until just mixed. Over mixing can cause tunnels in the muffins.
Step 7. With a 1/3 cup measuring cup, or 1/3 cup ice cream scoop, fill muffin pan.
Step 8. Bake for 15 minutes. Turn pan around in oven and bake for another 10 minutes.
Step 9. At end of baking, a toothpick should come out of muffin clean.
Step 10. Serve.

 

Nutritional Information 
Calories171
Total Fat1g
Cholesterol0mg
Sodium242mg
Dietary Fiber4g
Sugars16g
Protein4g

The nutritional content above is approximate, per serving and will vary. This Tart Cranberry Pear Muffin recipe is based on 12 servings.

Diabetic Spanish Omelet Recipe

This diabetic spanish omelet recipe is perfect for that special occasion, whether it be a breakfast, dinner or even as an appetizer. If you have never tried cooking a spanish omelet, don’t be afraid. This is a great one to try.

Diabetic Spanish Omelet Recipe

Serves 5
Prep time 1 hour
Cook time 30 minutes
Total time 1 hour, 30 minutes
This diabetic spanish omelet recipe is perfect for that special occasion, whether it be a breakfast, dinner or even as an appetizer. If you have never tried cooking a spanish omelet, don’t be afraid. This is a great one to try.

Ingredients

  • 3 Eggs
  • 5 Egg Whites
  • 5 Small Potatoes
  • 1/2 Medium Onion
  • 1 Small Zucchini
  • 1.5 cups Mixed Green and Red Peppers (Chopped)
  • 5 Low Mushrooms
  • 3oz Fat Mozzarella Cheese
  • 1 tablespoon Parmesan Cheese
  • Garlic Powder and Pepper (To Taste)
  • Non Fat Olive Oil Cooking Spray

Directions

Step 1. Pre heat the oven to 375 degrees Fahrenheit.
Step 2. Peel and slice potatoes into small bits. Cook in boiling water until tender. When done, drain and set aside.
Step 3. In a small nonstick skillet, spray with the olive oil spray, and saute onion and peppers until tender. Set Aside.
Step 4. n a mixing bowl, lightly beat eggs, egg whites, mozzarella cheese, pepper and garlic powder. Add potatoes and vegetables and stir several times to mix.
Step 5. Spray 10 inch pie pan or ovenproof skillet with vegetable oil spray and pour in the mixture. Sprinkle the parmesan cheese on the top.
Step 6. Put into oven and bake for approximately 20-30 minutes, or until the top is golden brown.
Step 7. When done, remove from the oven and let cool for approximately 10 minutes.
Step 8. Serve.

 

Nutritional Information 
Calories260
Total Fat10g
Sat. Fat3.5g#
Cholesterol135mg
Sodium240mg
Total Carbs.30g
Dietary Fiber3g
Sugars3g
Protein16g

The nutritional content above is approximate, per serving. Feel free to add a small garden salad as a side dish.

There you have it, a yummy spanish omelet recipe. We hope you enjoy it.

Diabetic Vegetarian Stir Fry Recipe

This diabetic vegetarian stir fry recipe is a family favorite at my house. I am lucky my kids love tofu and quinoa! There are plenty of vegetebles as well, including two types of bell peppers and lots of broccoli florets.

Diabetic Vegetarian Stir Fry Recipe

Serves 4
Prep time 30 minutes
Cook time 10 minutes
Total time 40 minutes
This diabetic vegetarian stir fry recipe is a family favorite at my house. I am lucky my kids love tofu and quinoa! There are plenty of vegetables as well, including two types of bell peppers and lots of broccoli florets.

Ingredients

  • 2 cups Quinoa
  • 14oz Cooked Extra Firm Organic Tofu
  • 1 Medium Onion (chopped)
  • 1 Red Bell Pepper (thinly sliced)
  • 1 Yellow Bell Pepper (thinly sliced)
  • 3 cups Green Beans (chopped)
  • 3 tablespoons Sesame Oil
  • 2 tablespoons Low Sodium Soy Sauce
  • 1 tablespoon Ginger
  • 2 cloves Garlic (minced)
  • Non-Fat Cooking Spray (use as needed)

Directions

Step 1. Boil broccoli until tender, drain and then set aside.
Step 2. Cut tofu into 1 inch cubes. Heat 1 tbsp. of sesame seed oil over medium to high heat. When crackling, put tofu into into pan. Turn once. When golden brown on both sides, drain and put aside.
Step 3. Cook Quinoa according to package instructions. Typically, this is will mean the following. Rinse the quinoa, then put in water at about a 2-to-1 ratio. This will be approximately 3/4 cup of dry quinoa and about 1.5 cups of water. Boil until tender, about 15 minutes.
Step 4. Cut up the onion, red and yellow pepper into small thin strips. Put in non-stick fry pan with the non-fat cooking spray and the ginger and garlic. Cook until tender, maybe 5-10 minutes.
Step 5. Mix sesame oil and soy sauce. Put all the ingredients, except quinoa into large skillet and mix together. Cook for approximately 3-5 minute on low heat.
Step 6. On a plate, place 1/2 cup serving of the quinoa. On top of the quinoa, place about 1/4 of the vegetable stir fry mixture. Enjoy!

 

Nutritional Information 
Calories366.8
Total Fat16g
Sat. Fat1.9g
Cholesterol0mg
Sodium328.9mg
Total Carbs.34.5g
Dietary Fiber12.6g
Sugars8 g
Protein15.5g

The nutritional content above is approximate, per serving.

Although this is is billed as a diabetic vegetarian stir fry recipe, it is actually good for anyone. I hope you enjoy it!