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100 Healthy Recipes

A well-balanced diet is one part of a healthy lifestyle for people with type 2 diabetes. But it's not always easy to make smart food choices and change the way you eat.

A healthy diet is not just about eating less of the foods you love or achieving weight loss. It is also about making some simple lifestyle changes that you can maintain. It may surprise you to find that you can still enjoy in reasonable amounts many of the foods you currently eat. Remember to discuss your specific food needs with your doctor and dietitian or educator.

Get a head start on good eating with 100 recipes created from healthy food choices. Click on any of the 9 categories below to choose a recipe.

Veggie Pita Pizzas

Prep Time: 10 minutes

Total Time: 10 minutes

Serves: 1

Veggie Pita Pizzas
    Ingredients
  • 2 pitas, whole-wheat, large
  • 1 tomato, medium
  • 3 ounces zucchinis, fresh
  • 8 mushrooms, medium, fresh
  • 1 onion, yellow
  • 8 olives, black
  • 1/4 teaspoon oregano, dried
  • 1/4 teaspoon basil, dried
  • 1/4 teaspoon garlic powder
  • 4 tablespoons spaghetti sauce, reduced sodium
  • 4 ounces mozzarella cheese, part-skim
    Preparation:
  • Preheat oven to 425°F. Split each pita bread around the edge with a knife to make 2 rounds.
  • Place rounds on a baking sheet. Bake for 2 to 3 minutes or until just crisp.
  • Wash and chop tomato, zucchini, mushrooms, onion, and olives. Place in a bowl and mix in oregano, basil, and garlic powder.
  • Spread 1 tablespoon of spaghetti sauce evenly over each pita round. Spoon vegetable mixture over top, dividing evenly between each round.
  • Shred cheese and sprinkle each round with 1 ounce of cheese.
  • Bake for 5 to 7 minutes or until cheese is melted. Cut each round into 4 wedges to serve.

Mile-High Veggie Burger

Prep Time: 10 minutes

Total Time: 15 minutes or less

Serves: 4

Mile-High Veggie Burger
    Ingredients
  • 4 vegetarian burger patties
  • 4 whole-grain rolls
  • 2 cups dark green lettuce, shredded
  • 2 tomatoes, sliced
  • 1/2 cup sliced red onion
  • 4 tablespoons no-added-salt ketchup
    Preparation:
  • Heat vegetarian burgers in your microwave or toaster oven until thoroughly heated, about 1 minute per patty.
  • Toast the rolls, if desired. Split the rolls and place the burger on the bottom half.
  • Top each burger with 1/2 cup lettuce, 2 or 3 slices of tomato, 2 slices of red onion, and 1 tablespoon of ketchup. Serve immediately.
  • Serving suggestion: We like to serve this burger with fresh-cut veggie sticks and low-fat coleslaw.

Orzo with Meat Sauce and Feta

Prep Time: 20 minutes

Total Time: 30 minutes

Serves: 4

Orzo with Meat Sauce and Feta
    Ingredients
  • 1 onion, yellow
  • 3 garlic cloves
  • 10 ounces pasta, orzo, enriched, dry
  • 1 tablespoon olive oil, extra virgin
  • 6 ounces beef, sirloin, ground, extra lean
  • ¼ teaspoon oregano, dried
  • ¼ teaspoon thyme, ground
  • ¼ teaspoon dried mint
  • ¼ teaspoon black pepper
  • 1/8 teaspoon cinnamon, ground
  • 2 cups crushed, canned tomatoes
  • 1 cup tomato sauce, no added salt
  • 2 ounces feta cheese, low fat
    Preparation:
  • Peel onion and garlic; chop onion and mince garlic. Set aside.
  • Bring a large covered saucepan of water to boil over high heat. Heat oil in a large, heavy skillet over medium-high heat.
  • Add onions and garlic, and sauté for 3 to 5 minutes, or until onions are tender and slightly browned. Crumble the ground meat and cook, stirring, for 2 to 3 minutes, or until it is no longer pink, adding a tablespoon of water if the pan gets too dry.
  • Stir in the oregano, thyme, mint, pepper and cinnamon; cook, stirring constantly, for 30 seconds. Stir in the crushed tomatoes and tomato sauce and bring to a boil.
  • Reduce heat to low and simmer, stirring occasionally, for 10 minutes to allow flavors to blend. While sauce is simmering, add the pasta to the boiling water and prepare according to package directions until al dente; drain and transfer to a warmed serving bowl. To serve, spoon the meat sauce over the pasta and sprinkle it with feta cheese.

Chicken Lettuce Wrap

Prep Time: 10 minutes

Total Time: 10 minutes

Serves: 1

Chicken Lettuce Wrap
    Ingredients
  • 1 whole-wheat tortilla
  • 1 teaspoon light mayonnaise
  • 1/4 cup cooked chicken breast, cubed
  • 1 cup romaine lettuce, shredded
  • 1 tomato, chopped
    Preparation:
  • Wrap tortilla in plastic and place in microwave for 10 seconds.
  • Spread mayonnaise on tortilla, place chicken in the middle and top with the rest of the ingredients. Roll up like a taco or burrito.

Creamy Thyme Fish

Prep Time: 10 minutes

Total Time: 15 minutes

Serves: 4

Creamy Thyme Fish
    Ingredients
  • 1 pound sole/flounder, uncooked
  • 8 fluid ounces chicken broth, fat free, low sodium
  • ¼ cup green onion, chopped
  • 1/8 teaspoon black pepper
  • 1/8 teaspoon thyme, ground
  • 1 teaspoon cornstarch
  • 1/4 cup salad dressing, ranch, low fat
  • 2 tablespoons parsley, fresh, chopped
    Preparation:
  • Rinse fish; pat dry with paper towels. Cut into four 4-ounce portions, if necessary. Set aside.
  • In a large skillet combine the chicken stock, onion (chopped), pepper and thyme. Bring to boiling.
  • Place fish in skillet, tucking under any thin edges, and reduce heat to simmering.
  • Simmer, covered, for 4 to 6 minutes per ½-inch thickness of fish, or until fish flakes easily with a fork.
  • Remove fish with a slotted spoon to a warm serving plate; cover loosely and keep warm. Bring liquid in skillet to boiling again; boil gently, uncovered, over medium-high heat for 3 to 5 minutes or until reduced to about ½ cup.
  • Combine 2 tablespoons of water with cornstarch; stir into liquid in skillet. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more. Stir in ranch dressing and parsley (chopped). Spoon the sauce over the fish to serve.

Tortilla Pizza

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

Serves: 1

Tortilla Pizza
    Ingredients
  • 1 whole-wheat flour tortilla
  • 1/4 cup broccoli florets, chopped
  • 1/4 cup green onions, chopped
  • 1/4 cup mushrooms, sliced
  • 1/4 cup no salt added tomato sauce
  • 1/4 cup reduced-fat shredded cheese
  • 1/4 teaspoon dried oregano
    Preparation:
  • Preheat oven to 400°F.
  • Place tortilla on a cookie tray. Top with the sauce, broccoli, onions, and mushrooms. Sprinkle with cheese and oregano.
  • Bake the pizza until the cheese is melted, about 5 minutes.
  • Cut in 4 and serve hot. We recommend serving this pizza with a large green salad.

Herbed Salmon Sandwiches

Prep Time: 10 minutes

Total Time: 10 minutes

Serves: 4

Herbed Salmon Sandwiches
    Ingredients
  • 7 ounces salmon, canned in water
  • 1 tablespoon parsley, fresh
  • 1 tablespoon green onion, chopped
  • 3 tablespoons sour cream, fat-free
  • 1 tablespoon mayonnaise, low-fat
  • 1/4 teaspoon dill weed, fresh
  • 1/4 teaspoon thyme, ground
  • 8 slices pumpernickel bread
    Preparation:
  • Drain salmon and flake with a fork into a bowl. Wash and chop parsley and onion; add to salmon.
  • Combine salmon mixture with all remaining ingredients except for bread. Mix thoroughly.
  • Spread salmon mixture onto 4 slices of bread, dividing evenly among them.
  • Top with remaining slices of bread; cut in half diagonally before serving.

Cajun Chicken Fingers

Prep Time: 10 minutes

Total Time: 15 minutes

Serves: 16

Cajun Chicken Fingers
    Ingredients
  • 8 chicken breasts, boneless/skinless, raw
  • 3 tablespoons paprika
  • 2 tablespoons brown sugar, packed
  • 1 teaspoon ground cumin
  • 1 teaspoon cayenne pepper
  • 1 teaspoon ground allspice
  • 1 teaspoon salt
  • 1/2 teaspoon garlic powder
    Preparation:
  • Cut each chicken breast half lengthwise into 4 long strips.
  • In a medium-sized mixing bowl, combine paprika, brown sugar, cumin, cayenne, allspice, salt, and garlic powder. Add chicken strips and toss with the spice mixture, evenly coating each strip.
  • Preheat broiler and arrange oven rack 6 to 7 inches (15 cm) from heat. Lightly coat a broiler pan (or a foil-lined baking sheet) with cooking spray.
  • Place chicken strips on prepared pan in a single layer. Broil, turning once, for 6 to 8 minutes or until lightly browned and no longer pink in the center.
  • Garnish with lemon wedges and serve with Dude Ranch Dip.

Eggplant Burgers

Prep Time: 5 minutes or less

Total Time: 10 minutes

Serves: 6

Eggplant Burgers
    Ingredients
  • 1 pound eggplant
  • 1 tablespoon margarine, canola-based, trans-fat free
  • 6 ounces cheddar cheese, low fat
  • 6 hamburger/hot dog buns, mixed grain
  • 6 pieces lettuce leaves
  • 2 tomatoes, medium
    Preparation:
  • Peel eggplant and cut cross-wise into 6 slices, about 3/4-inch thick.
  • Place the eggplant slices on a plate, and cook in the microwave for about 5 minutes or until the centers are cooked.
  • Melt margarine in a large skillet over medium-high heat. Sauté eggplant slices until lightly toasted on each side.
  • Place a 1-ounce slice of cheese onto each eggplant slice. Cook until cheese is melted, then remove from the skillet.
  • Place eggplant on hamburger buns and serve each with a lettuce leaf and tomato slices. Serve with condiments of choice.

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