Diabetic Recipes: Appetizers

When enjoying a meal, it is important for a diabetic not to "spend" a lot of carbohydrates on appetizers. Keep portion size in mind, as even a few pieces of the garlic bread listed below can easily become a meal of two or three carbohydrates. Bring your own appetizers to a party so you know exactly what you're eating. If you can't resist the appetizer table, reach for nonstarchy vegetables such as broccoli, carrots, cauliflower, tomato, and cucumber.

The recipes below contain zero to one carbohydrate exchange per serving.

Herbed Garlic Bread

Ingredients

4 slices crusty Italian bread, cut ½” thick

2 garlic cloves, peeled and halved

Olive oil cooking spray

Basil, chopped fresh

Oregano, chopped fresh

Pepper, freshly ground

Directions

Lightly brown both sides of bread slices using grill or toaster oven. Remove from heat and lightly coat both sides with cooking spray. Rub with the cut garlic, then top with pepper and chopped herbs. Spray again with cooking spray. Cut in half and serve warm.

Serving and Nutrition Information

Makes 4 servings

Per serving: 77 calories, 3g protein, 1g total fat (0.2g saturated fat), 14g carbohydrate, 1g dietary fiber, 0mg cholesterol, 166mg sodium

Diabetic exchanges per serving: 1 Carbohydrate (1 Bread/Starch)

Dill and Onion Dip

Ingredients

2 cups plain lowfat yogurt, drained

16oz carton lowfat cottage cheese

½ cup chopped fresh dill

1 Tbsp onion, grated

Freshly ground pepper to taste

Directions

Combine cottage cheese, yogurt, dill, and onion in a large bowl. Season with pepper. Cover and chill until ready to serve.

Serving and Nutrition Information

Makes about 1 quart

Per 2 Tbsp serving: 20 calories, 3g protein, trace total fat (0.2g saturated fat), 2g carbohydrate, 0 dietary fiber, 2mg cholesterol, 68mg sodium

Diabetic exchanges per serving: Free

Artichoke Dip

Ingredients

9oz package frozen, no-salt-added artichoke hearts, thawed, drained

4oz fat free or lowfat cream cheese, room temperature

1/2 cup plain nonfat or lowfat yogurt

¼ cup thinly sliced green onions (green part only)

1 1/2 tsp cream sherry

1 tsp Italian herb seasoning, salt-free

1/8 teaspoon salt

Directions

Blot artichokes with paper towels and chop into small pieces. In medium bowl, whisk together remaining ingredients, blending well. Stir in artichokes. Cover and refrigerate for at least 1 hour to allow flavors to blend. Stir before serving. Serve with fresh sliced vegetables.

Serving and Nutrition Information

Makes 14 servings. Per 2 Tbsp serving: 20 calories, 2g protein, 79mg sodium, 3g carbohydrate

Diabetic exchanges per serving: 1/2 Lowfat Meat

Adapted from: The New American Heart Association Cookbook

Fruit and Chicken Salad

Ingredients

1/2 cup plain nonfat yogurt

1/2 to 1 tsp lemon-pepper seasoning

1/2 tsp dry mustard

1/4 tsp garlic salt

1/4 tsp poppy seed

4 packets artificial sweetener

1 to 2 Tbsp orange juice

4 cups torn spinach leaves

8 oz thinly sliced cooked chicken breast

2 cups sliced strawberries

1 cup halved seedless green grapes

1 1/2 cups thinly sliced yellow summer squash

2 medium oranges, peeled and sectioned

1/2 cup toasted pecan pieces (optional)

Directions

Combine yogurt, mustard, garlic salt, poppy seed, lemon-pepper seasoning, and sweetener in small bowl. Add enough orange juice until salad dressing consistency; set aside. Line platter with spinach. Arrange chicken, grapes, squash, strawberries, and orange sections over spinach. Drizzle salad with dressing. Sprinkle with pecans, if desired.

Serving and Nutrition Information

Makes 4 servings.

Per serving: 202 calories, 21g protein, 20g carbohydrate, 5g fat, 51mg cholesterol, 380mg sodium.

Diabetic exchanges per serving: 1/2 Vegetable, 1 Fruit, 2 1/2 Meat

Adapted from: the Merisant Corporation