Economical, Quick and Easy Diabetic Menu

Following is a simple, easy, and economical menu that is perfect for busy cooks. It is also a meal that diabetics as well as the whole family can enjoy. Turkey and Broccoli Supreme Casserole serves as the entree, Belgian carrots add color and flavor as well as great nutrition. Gelatin Buffet Salad can be made ahead to cut back on kitchen time when the cook is on a busy schedule. And Apple Pecan Cookies will please the youngsters as well as the adults. The cookies can also be made ahead. What a perfect time to get the kids in the kitchen and let them help make the cookies. The turkey casserole is a good way to use leftover turkey or chicken making this meal even more economical.


4 cups cubed cooked turkey
1 can (10 3/4 oz) low-fat condensed cream of chicken soup, undiluted
1 pkg (10-oz) frozen broccoli florets, thawed and drained
1 pkg (6.9-oz) chicken-flavored rice mix
1 1/3 cups low-fat milk
1 cup chicken broth
1 cup chopped celery
1 can (8-oz) sliced water chestnuts, drained
3/4 cup mayonnaise
1/2 cup chopped onion

Preheat oven to 325 degrees.

In a large mixing bowl, combine all the ingredients. Mix well. Transfer mixture to a 3-quart casserole dish that has been sprayed with non-stick cooking spray. Cover and bake 1 hour. Uncover; bake 15-20 minutes longer or until rice is tender.

8 servings; Per serving, 268 calories, 32 g carbs, 28 g protein


1 lb carrots, thinly sliced
2 tbsp chopped onion
1/4 cup unsalted butter
1 tsp Splenda
1/4 cup chopped parsley
salt & pepper to taste

Clean carrots and slice thinly. In a small saucepan on medium-high heat, brown onion slightly. Add remaining ingredients, except the parsley, to the onion in saucepan. Cover with a tight fitting lid and cook over low heat for 15 to 20 minutes. Remove from heat and sprinkle with parsley before serving.


2 small boxes or 1 large box flavored sugar-free gelatin
2 cups boiling water
8 ice cubes
20 oz can crushed pineapple in its own juice, drain and save juice
1 pkg Dream Whip topping mix
8-oz cream cheese, softened
1 cup unsweetened pineapple juice
3/4 cup Splenda
3 tbsp flour
3 eggs, beaten
1 tbsp lemon juice
grated low-fat cheddar cheese

For first layer: Add gelatin to boiling water and stir until dissolved. Add ice cubes and pineapple. Mix well and chill until set.

For second layer: Prepare Dream Whip according to package directions. Whip softened cream cheese with mixer, add dream whip and well. Spread over the first layer and chill until firm.

For third layer: On medium heat, cook pineapple juice and enough water to make 1 cup (if juice is short of a full cup), Splenda, flour, eggs, and lemon juice. Stir constantly until thickened. (You may want to mix with a hand mixer). Cool and spread over second layer. Sprinkle grated cheese over the top.

Note: This is a good salad to take to potlucks.


3/4 cup butter, softened
1 cup Splenda, granulated
2 tsps freshly grated lemon peel
2 tsps molasses
2 large eggs
1/2 cup unsweetened applesauce
1/3 cup frozen apple juice concentrate, thawed
1 3/4 cups all-purpose flour
2/3 cup old-fashioned oats
1 tsp baking soda
1 1/2 tsps ground cinnamon
1/8 tsp ground nutmeg
1 cup diced fresh apples
1/2 cup chopped pecans

Preheat oven to 325 degrees. Lightly spray cookie sheets with vegetable cooking spray.

In a large mixing bowl, beat butter, Splenda, lemon peel, and molasses on high speed with an electric mixer for 1 minute. Add eggs, one at a time, beating just until yellow disappears after each addition. Combine applesauce and apple juice concentrate; set aside. In a medium mixing bowl, combine flour, oats, soda, cinnamon, and nutmeg. Gradually add to butter mixture alternately with applesauce mixture, beginning and ending with the flour mixture, beating at low speed until blended after each addition. Stir in apples and pecans. Drop by tablespoonfuls, 1 1/2 inches apart, onto the prepared cookie sheets. Bake 10 to 12 minutes until lightly browned. Cool on wire racks. Store in airtight container.

Note: This recipe is modified from a Splenda cookbook

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