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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.

Lemon Tofu Stir-Fry

Prep Time: 5 minutes or less

Total Time: 10 minutes

Serves: 4

Lemon Tofu Stir-Fry
    Ingredients
  • 1 cup extra-firm silken tofu, cubed
  • 1 lemon, zest and juice
  • 1 tablespoon minced garlic
  • 1 tablespoon grated fresh ginger
  • 1 cup diced eggplant
  • 1 cup mushrooms, sliced
  • 1 yellow squash, diced
  • 1 zucchini, diced
  • 1 teaspoon sesame oil
  • 1 tablespoon light soy sauce
  • 3 cup cooked brown rice
    Preparation:
  • Marinate the tofu in lemon zest and juice and keep in the refrigerator until ready to use. The zest is the thin outer skin of the citrus fruit; grate it off gently.
  • Lightly coat a large, nonstick skillet with cooking spray and heat over medium-high heat.
  • Sauté the garlic until brown then add the ginger and the rest of the vegetables.
  • Cook until the vegetables are almost tender, and then add the tofu, sesame oil, and soy sauce. Heat through and serve over rice.

Eggplant Parmigiana

Prep Time: 5 minutes or less

Total Time: 35 minutes

Serves: 4

Eggplant Parmigiana
    Ingredients
  • 1 large eggplant
  • 2 cups cornflake crumbs
  • 1/8 teaspoon cayenne pepper
  • 1/4 teaspoon garlic powder
  • 1 cup nonfat plain yogurt
  • 1 spray olive oil cooking spray
  • 1 cup grated nonfat mozzarella cheese
  • 2 cups pasta sauce, heated
    Preparation:
  • Preheat oven to 350°F. Slice eggplant lengthwise into 8 thick slices.
  • Combine cornflake crumbs, cayenne pepper, and garlic powder in large mixing bowl.
  • Coat eggplant slices with yogurt on both sides then press both sides well into cornflake crumb mixture.
  • Set coated eggplant on cookie tray sprayed with olive oil cooking spray and spray top of eggplant lightly with olive oil spray.
  • Bake for 15 minutes or until crisp and golden brown. Top with grated nonfat mozzarella and bake an additional 3-5 minutes until cheese melts.
  • Serve each portion over 1/4 cup hot pasta sauce. Serve alone as an appetizer or as a main entree with side of spaghetti and mixed green salad, if desired.

Easy Stir-Fry With Tofu

Prep Time: 5 minutes or less

Total Time: 10 minutes

Serves: 4

Easy Stir-Fry With Tofu
    Ingredients
  • 4 cups cooked brown rice
  • 1/4 cup orange juice
  • 1/4 cup vegetable broth, fat free, low sodium
  • 1 tablespoon cornstarch
  • 1/4 cup soy sauce, light
  • 1 tablespoon sesame oil
  • 1 cup tofu, cubed
  • 1 tablespoon canola oil
  • 1 tablespoon garlic, chopped
  • 1 tablespoon ginger, fresh, chopped
  • 1 pound vegetables, Asian stir-fry, frozen
    Preparation:
  • Cook the rice according to package directions.
  • Mix the orange juice, chicken broth, cornstarch, soy sauce, sesame oil, and tofu in a small mixing bowl. Stir well and set aside.
  • Meanwhile, heat the canola oil in a large non-stick skillet or wok over high heat. Sauté the garlic and ginger until golden, about 3 minutes.
  • Add the frozen vegetables and cook until tender, about 6 minutes.
  • Stir in the sauce and cook until the mixture is heated through. Serve the vegetables and tofu over the cooked brown rice.

Spaghetti Squash Parmesan

Prep Time: 10 minutes

Total Time: 55 minutes

Serves: 4

Spaghetti Squash Parmesan
    Ingredients
  • 2 pounds spaghetti squash
  • 10-ounce package frozen chopped spinach
  • 1 cup nonfat ricotta cheese
  • 1/2 cup plain bread crumbs
  • 1 teaspoon dried Italian seasoning
  • 1 teaspoon garlic powder
  • 2 cups low sodium pasta sauce
  • 1/4 cup grated parmesan cheese
    Preparation:
  • Cut squash in half and remove seeds and pulp. Invert on a tray and microwave on high until tender, about 10-15 minutes. Let cool.
  • Using a fork, remove the strands of squash from its shell. Lightly spray a 9x13-inch pan with cooking spray. Arrange the squash on the bottom of the pan.
  • Thaw spinach and drain well, pressing out excess liquid. In a bowl, combine the spinach, ricotta cheese, bread crumbs, and seasonings. Mix until blended. Spread over squash.
  • Top with pasta sauce and sprinkle with cheese. Bake at 350°F for 30-40 minutes or until heated through. Allow to sit for 5 minutes before cutting and serving.
  • This dish goes well with salad and bread for a light dinner.

Macaroni and Cheese Primavera

Prep Time: 5 minutes or less

Total Time: 15 minutes

Serves: 4

Macaroni and Cheese Primavera
    Ingredients
  • 1 cup macaroni and cheese mix, prepared
  • 1 cup cooked macaroni
  • 1/2 cup nonfat/skim milk
  • 2 cups frozen mixed vegetables
  • 1 cup water
    Preparation:
  • Place frozen vegetables in microwavable container, with water and cover with plastic wrap. Heat for 4 minutes and drain.
  • Mix the rest of the ingredients and add vegetables. Serve hot.

Tamale Pie

Prep Time: 10 minutes

Total Time: 12 minutes

Serves: 4

Tamale Pie
    Ingredients
  • 1/2 cup yellow corn meal
  • 1 1/2 cups water
  • 1/2 cup prepared salsa
  • 15-ounce can kidney beans (cooked from dry or canned without salt)
  • 1 cup nonfat grated mozzarella
  • 4 tablespoons nonfat sour cream
    Preparation:
  • Combine corn meal, water, and salsa in microwave container. Microwave for 6 minutes, stirring occasionally until thick.
  • Pour half the mixture into a 9-inch glass pie pan that has been sprayed with cooking spray. Layer beans over top and then cover them with remaining corn mixture.
  • Sprinkle cheese on top. Cover with oil-sprayed plastic wrap; microwave for 5-6 minutes or until heated through.
  • Cut into 4 wedges and top each with 1 tablespoon sour cream. Serve immediately with a large, mixed green salad, if desired.

Peanut Stir-Fry

Prep Time: 15 minutes

Total Time: 15 minutes

Serves: 4

Peanut Stir-Fry
    Ingredients
  • 1 cup green onion, sliced
  • 1 cup carrots, sliced
  • 1 cup green bell pepper, sliced
  • 2 cups kale, chopped, prewashed
  • 1 cup broccoli, chopped, frozen
  • 1/4 cup peanuts
  • 2 cups cooked brown rice
  • 1/2 teaspoon garlic powder
  • 2 tablespoons light soy sauce
  • 1/4 teaspoon ground ginger
    Preparation:
  • Lightly spray a large, nonstick skillet with cooking spray. Heat over medium-high heat. Add the vegetables in the order listed.
  • Cover pan and allow to Sauté for a few minutes before stirring, allowing vegetables to turn golden brown.
  • Sauté until vegetables are almost tender then add peanuts and seasonings. Serve over rice.

Fettuccini With Tomatoes and Artichoke Hearts

Prep Time: 5 minutes or less

Total Time: 20 minutes

Serves: 4

Fettuccini With Tomatoes and Artichoke Hearts
    Ingredients
  • 8 ounces dry fettuccini
  • 1 teaspoon olive oil
  • 2 garlic cloves, chopped
  • 1/2 cup sliced red or green bell pepper
  • 15-ounce can no-added-salt diced tomatoes
  • 2 teaspoons dried basil
  • 2 teaspoons dried oregano
  • 9 ounces frozen artichoke hearts, thawed
  • 1/2 cup grated Parmesan cheese
    Preparation:
  • Cook fettuccini according to package directions. Heat olive oil in large, non-stick skillet over medium heat. Add garlic and peppers and sauté until golden, about 3 minutes.
  • Add tomatoes, basil, and oregano and simmer until sauce thickens slightly, stirring occasionally, about 8 minutes.
  • Add artichokes to sauce and cook 2 minutes. Add pasta to sauce. Toss until sauce coats pasta and mixture is heated through.
  • Divide the mixture between 4 dinner plates, and serve with Parmesan cheese sprinkled over top (2 tablespoons per serving).

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