100 Healthy Recipes

A well-balanced diet is one part of a healthy lifestyle for people with type 2 diabetes. But it's not always easy to make smart food choices and change the way you eat.

A healthy diet is not just about eating less of the foods you love or achieving weight loss. It is also about making some simple lifestyle changes that you can maintain. It may surprise you to find that you can still enjoy in reasonable amounts many of the foods you currently eat. Remember to discuss your specific food needs with your doctor and dietitian or educator.

Get a head start on good eating with 100 recipes created from healthy food choices. Click on any of the 9 categories below to choose a recipe.

Turkey Tamale Pie

Prep Time: 25 minutes

Total Time: 20 minutes

Serves: 4

Turkey Tamale Pie
    Ingredients
  • 8 ounces lean ground turkey
  • 1 teaspoon oregano, dried
  • 1/4 teaspoon black pepper
  • 1 onion, yellow
  • 3 garlic cloves
  • 2 cups zucchini, fresh
  • 1 tablespoon olive oil, extra virgin
  • 2 tablespoons chili powder
  • 1 teaspoon cumin, ground
  • 1/2 teaspoon coriander, ground
  • 2 fluid ounces chicken broth, fat free, low sodium
  • 2 cups tomatoes, diced, canned
  • 1 1/2 cups beans, pinto
  • 2 cups corn, yellow, frozen
  • 1/2 cup green chilies, canned
  • 1 cup corn meal
  • 2 ounces cheddar cheese, low fat
    Preparation:
  • Preheat oven to 425°F.
  • In a medium bowl, combine ground turkey with oregano and black pepper. Set aside.
  • Peel and chop onion; mince garlic; and dice zucchini. Set aside.
  • In a large ovenproof skillet, heat the oil over medium-high heat.
  • Add the onions and garlic, and Sauté for 3 minutes, or until onions are golden.
  • Add the zucchini and Sauté for 2 minutes.
  • Stir in the turkey mixture, the chili powder, cumin, and coriander, and cook, stirring constantly, for 1 minute.
  • Add the chicken stock and cook, stirring to break up any clumps of turkey, for 2 to 3 minutes, or until turkey is cooked through (no longer pink).
  • Stir in the tomatoes in their juice, the beans (drained and rinsed), corn, and chilies, and bring to a boil.
  • Reduce heat to medium-low and simmer for 5 minutes to blend flavors; remove the pan from heat.
  • Meanwhile, in a large saucepan, bring 3 cups of water to boil over high heat. Gradually whisk in the corn meal.
  • Reduce heat to low and cook, whisking frequently, for 5 minutes. Add the cheese (shredded) and stir until melted.
  • Spoon the corn meal mixture over the turkey mixture in the skillet.
  • Bake for 15 minutes, or until turkey mixture is bubbly and corn meal topping is lightly browned.

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