1/2 cup chopped onions
2 cups chopped tomatoes
1 tsp sesame oil
1 cup sliced okra
2 cloves garlic, chopped
1/2 cup vegetable low-sodium vegetable broth
2 cups cooked brown rice
1 cup black beans, canned

In a medium size saucepan, sauté the onions and tomatoes in the oil for 5 minutes. Add the okra, garlic, and broth. Cook for 15 to 20 minutes. Serve hot over the rice and beans.

Fruit: 0
Vegetables: 2
Meat: 1
Milk: 0
Fat: 0
Carbs: 4
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 tsp olive oil
1 large onion, finely chopped
1 Tbsp fresh thyme
1 Tbsp fresh basil
1 Tbsp curry powder
2 Tbsp water
4 cups total assorted sprouts: adzuki, Mung bean, lentil, pea, lima bean, and garbanzo bean, plus a tiny bit of radish sprouts for zip

Heat oil in a deep pot and sauté onion with seasonings. Add 2 Tbsp of water and stir in sprouts. Turn heat up to high and cook for 5 minutes. Serve along side grilled chicken and rice or add to your favorite sandwich.

Fruit: 0
Vegetables: 3
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.

1 cup uncooked and rinsed lentils
1/2 cup uncooked brown rice
3 cup sliced carrots
1 lb swiss chard, cleaned and chopped
1 lb kale, cleaned and chopped
3 cups water
1 packet reduced sodium onion soup mix
1 tsp basil
1 Tbsp olive oil

Place all ingredients in large pot. Bring to a boil. Reduce heat, cover and cook until rice is done, 20 to 30 minutes.

Fruit: 0
Vegetables: 3
Meat: 0
Milk: 0
Fat: 0
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.

8 oz beef top sirloin or top round steak, cut into bite-sized strips
juice from 1 to 2 tangerines (1/4 cup)
2 Tbsp Hoisin or oyster sauce
1 Tbsp lite soy sauce
2 cloves garlic, minced
1/2 cup low sodium chicken or beef broth
1-1/2 cup broccoli flowerets
1/3 cup sliced green onion
4 cups sliced Chinese or Napa cabbage
1 can (8 oz) sliced water chestnuts, drained
2 tangerines, peeled, segmented
hot cooked rice

Remove any excess fat from steak strips; place in shallow non-metal dish. In small bowl stir together tangerine juice, Hoisin sauce, soy sauce, and garlic. Pour mixture over meat; toss to coat. Cover and chill 30 minutes to several hours. Drain meat, reserving marinade. In a wok or large skillet over high heat, place 3 Tbsps broth. Stir-fry broccoli 3 minutes. Remove from wok. Add more broth if needed; stir-fry onion and cabbage for 2 minutes. Remove from wok. Add more broth if needed; stir-fry water chestnuts and tangerines for 1 minute. Add meat and cooked vegetables back to wok, along with reserved marinade. Toss well; cover and heat 1 minute. Serve with hot rice, cooked in unsalted water.

Fruit: 0
Vegetables: 2
Meat: 2
Milk: 0
Fat: 0
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.

2 tsp olive oil
1 cup diced yellow onion
3 cloves garlic, minced
1 cup Arborio or short-grain rice
2 Tbsp pine nuts
2 (10 oz) cans of low-sodium, fat-free vegetable broth
1 12 oz package frozen winter squash, thawed slightly and diced
2 cups finely chopped fresh kale

Heat oil in a large, shallow saucepan over medium heat. Add salt, onion and garlic, and sauté 2 minutes. Stir in rice and pine nuts and toast for about 2 minutes, stirring occasionally. Add ½ cup broth; cook on medium-low heat, stirring often, until liquid is nearly absorbed. Add remaining broth in the first can, 1/2 cup at a time, stirring often until each addition is nearly absorbed before adding the next. Add diced squash, and from the second can, 1/2 cup of broth. Stirring often. Add remaining broth, 1/2 cup at a time as before. Along with the last 1/2 cup of broth, add the kale. Cook mixture until all broth is absorbed and kale is soft and bright green.

Fruit: 0
Vegetables: 3
Meat: 0
Milk: 0
Fat: 1
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.