2 large tomatoes, seeded and chopped
1 large red bell pepper, chopped
1 large green bell pepper, chopped
1 medium cucumber, peeled and chopped
2 celery stalk, thinly sliced
1/4 cup sliced green onions
3 cups no added salt tomato juice
2 Tbsp lime juice
2 Tbsp red wine vinegar
2 tsp Tabasco sauce
1/2 tsp low sodium Worcestershire sauce
1 garlic clove, minced
2 15oz cans low sodium black beans, rinsed and drained
1/4 cup fat free sour cream

Mix all ingredients except for sour cream in a large bowl. Cover and refrigerate for at least 6 hours, stirring occasionally. Serve with sour cream.

Fruit: 0
Vegetables: 2
Meat: 0
Milk: 0
Fat: 0
Carbs: 1
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

3 cups chopped broccoli (or 2 10-ounce packages frozen broccoli)
1/2 cup diced celery
1/2 cup chopped onion
1 cup low sodium chicken broth
2 cups nonfat milk
2 Tbsp cornstarch
1/4 tsp salt
Dash pepper
Dash ground thyme
1/4 cup grated Swiss cheese

Place vegetables and broth in saucepan. Bring to boil, reduce heat, cover, and cook until vegetables are tender (about 8 minutes). Mix milk, cornstarch, salt, pepper, and thyme; add to cooked vegetables. Cook, stirring constantly, until soup is lightly thickened and mixture just begins to boil. Remove from heat. Add cheese and stir until melted.

Fruit: 0
Vegetables: 2
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

2/3 cup pitted dates
1 onion, chopped
2 stalks celery, chopped
2 cloves garlic, minced
1 Tbsp ginger root, minced or substitute 1 tsp ground ginger
1-1/2 Tbsp olive oil
2 Tbsp flour
2 (14 oz) cans low sodium chicken broth
2-1/2 cups sliced carrots
1 tsp ground cumin
1/2 tsp curry powder
1 pinch cayenne pepper
1 pinch black pepper
1 Tbsp lemon juice

Chop dates and set aside. In a heavy saucepan, sauté onions, celery, garlic, and ginger in oil over medium heat for 3–4 minutes or until translucent. Remove from heat and stir in flour. Return to heat and cook for 1–2 minutes, then whisk in chicken broth. Stir in carrots, cumin, curry powder, cayenne, and black pepper. Bring to a boil, reduce heat, cover and simmer 10 minutes, stirring occasionally. Stir in dates and simmer another 5–10 minutes, or until carrots are soft. Remove from heat and puree in a blender or food processor until smooth. Pour back into pan. Stir in lemon juice and return to cook top until thoroughly heated. Spoon into bowls and garnish with a spoonful of yogurt.

Fruit: 1
Vegetables: 2
Meat: 0
Milk: 0
Fat: 1
Carbs: 0
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

3/4 cup water
1/2 tsp curry powder
2/3 cup couscous
1 cup cubed cooked chicken breast (about 1/2 lb boneless, skinless)
1-1/2 cups cooked (1/2 cup dry) or 1 can (15 oz) garbanzo beans, drained
1/2 cup chopped red cabbage
1/4 cup thinly sliced celery
1/4 cup plus 2 Tbsp fresh orange juice
1 tsp grated orange rind
2 tsp olive oil
1/4 tsp pepper

In a medium saucepan, bring water, salt, and curry powder to a boil; stir in couscous. Remove from heat; let stand, covered, 5 minutes. Fluff with a fork. Add chicken, garbanzos, cabbage, onions, and celery. Combine orange rind, orange juice, olive oil, and pepper in a small bowl; stir with a wire whisk until blended. Add to couscous mixture; toss well. Serve immediately or chill.

Fruit: 0
Vegetables: 0
Meat: 2
Milk: 0
Fat: 1
Carbs: 2
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

1 pound ground beef
1/2 cup chopped onions
1 cup chopped carrots
2 cups chopped potatoes
1 cup chopped celery
1 can (15 ounce) tomatoes
4 cups water
1/2 teaspoon oregano, basil or other herb (optional)

1. Brown ground beef in a medium fry pan. Drain fat.
2. Place beef, chopped vegetables, tomatoes and water in slow cooker.
3. Cook on LOW 8 to 10 hours or on HIGH for 4 to 6 hours.

Adapted from:
Montana Extension Nutrition Education Program
Website Recipes
Montana State University Extension Service