Diabetic's Table 
by Janette Wessels R.D.
Your www.dietitian 
Recipes For Your Table
 
Potato Salad 

6 cups cooked, diced Potatoes

1/4 cup diced Onion

1 stalk diced Celery

Salt & Pepper to taste

Dressing-1 1/2 cups fat-free Salad Dressing

2 tbsp Cider Vinegar 1 1/2 Tbsp. Sugar

1 1/2 Tbsp. Mustard

Mix well and pour over potatoes, Mix well .

Yield: 6 cups, 1/2 C = 1 selection Yellow Card 

Tuna Salad 

1/4 cup Water Packed Tuna (well drained)

1 diced hard cooked Egg White (only)

1/4 stalk diced Celery

1 Tsp. diced Onion

1 1/2 Tbsp. fat-free Salad Dressing

1/2 tsp. Vinegar

Salt & Pepper to taste

Mix above ingredients together

Yield: 1/3 cups = 2 selections from Tan Card (Daily Meat Choices) 

 
Popcorn 
Make Popcorn in Air Popper or Microwave

Spray with Pam or other vegetable spray

Sprinkle with favorite popcorn seasoning salt

3 C = 1 selection Yellow Card

Fried Potatoes 

1 small potato, washed and sliced

Spray teflon pan with vegetable spray

add 1/4 tsp. Margarine to pan

Sprinkle potatoes with onion salt and pepper

Fry until golded brown and tender. (turn occasionally)

Yield: 1 small potato = 1 selection from Yellow Card 

If allowed, 1 large potato = 3 selections from Yellow Card, 1 selection from Blue Card

 
Hash Browns 

1 small potato, washed and grated

Spray teflon pan with vegetable spray

add 1/4 tsp. Margarine to pan

Sprinkle potatoes with onion salt and pepper

Fry until golded brown and tender. (turn occasionally)

Yield: 1 small potato = 1 selection from Yellow Card 

If allowed, 1 large potato = 3 selections from Yellow Card, 1 selection from Blue Card

Salsa 

3 large tomatoes, washed and diced

1/2 C chopped Onion

1 tsp. minced Garlic

1/2 - 1 tsp. Chili Powder

1 tsp. Cumin

1/4 C Water

2 Tbsp. Parsley

1/2 Green Pepper, washed and diced

Salt to taste

Place above ingredients in pan, cook 20 to 30 minutes until tender and thick.

Yield: 2 Cups, 1/2 C = 1 selection from Green Card 

 
Salsa with Chili Beans 

1/2 C cooked Salsa from Salsa recipe

1/3 C Chili Beans, washed and drained

Mix and heat together

Yield: 1 selection from Green Card and 1 selection from Yellow Card

Southwest Chicken 

3 - 4 oz Chicken Breast

Season with Onion Salt and Pepper

Broil or grill until cooked, add 1/2 C Salsa

Yield: 2 - 3 selections from Tan Card (daily meat choices) and 1 selection from Green Card 

Variation: top with 1/2 C Salsa with 1/3 C Chili Beans

Yield: 2 - 3 selections from Tan Card (daily meat choices) 1 selection from Green Card and 1 selection from Yellow Card. Enjoy. 

 
Hints 
Sweet Basil Dressing 

1 12 oz. bottle of seasoned rice vinegar

1 tsp. sweet basil

2 tsp. salad oil

2 to 3 Tbsp. powered sugar(depending on desired sweetness).

Put together in rice vinegar bottle. Shake and enjoy.

Excellent on lettuce salad.

Do you like Deviled Eggs, and you don't need the Cholesterol? Try filling the cooked egg white with tuna salad. It's tasty.

Remember: You can use your own recipes for spaghetti sauce, chili, meat loaf, etc. Use 90/10 ground beef or ground round in place of hamburger, ground chuck and 80/20 ground beef. 

More to Follow!!!