Herbed Chicken Meatball Wraps

Gluten-Free | Nut-Free
Enjoy these fresh, Mediterranean-inspired meatballs paired with crispy lettuce leaves for a
nutrient-dense and flavorful meal. Not only are these meatballs easy to make, they can be
frozen to provide a backup meal for the days when you are running short on time.
Prep Time10 mins
Cook Time20 mins
Course: Main Course
Cuisine: Mediterranean
Keyword: Chicken, gluten free, Meatball, Nut free, Wraps
Servings: 6 (2 wraps each)
Calories: 220kcal


  • 1 pound ground chicken
  • 3

    scallions, both white and green parts, finely chopped

  • 2 garlic cloves, minced
  • 2 tablespoons

    chopped fresh mint

  • ½ teaspoon dried oregano
  • 1 egg, lightly beaten
  • 12 large lettuce leaves
  • 1

    medium red bell pepper, seeded and cut into strips

  • 1 carrot, cut into strips
  • 1

    Cucumber-Yogurt Dip


  • Preheat the oven to 400°F. Line a baking sheet with parchment paper.
  • In a large mixing bowl, combine the chicken, scallions, garlic, mint, oregano, and egg. Stir well.
  • Using your hands, form the meat mixture into balls about the size of a tablespoon, making about 24 balls. Arrange on the prepared baking sheet.
  • Bake for 10 minutes, flip with a spatula, and continue baking for an additional 10 minutes until the meatballs are cooked through.
  • In each lettuce leaf, place two meatballs and several bell pepper and carrot strips. Top with 2 tablespoons of Cucumber-Yogurt Dip. Wrap the leaves around the filling and serve with the dip.
  • Substitution tip: You can use ground turkey instead of chicken. And if you don’t like lettuce wraps, feel free to substitute whole-wheat tortillas or wraps.


Excerpt from Diabetic Cookbook and Meal Plan for the Newly Diagnosed: A 4-Week Introductory Guide to Manage Type 2 Diabetes, by Lori Zanini RD CDE, published by Rockridge Press. Copyright © 2018 by Callisto Media. All rights reserved.

Chicken And Wholegrain Waffles

Course: Main Course
Cuisine: American
Keyword: Chicken, waffles
Servings: 5
Calories: 410kcal


  • Nonstick cooking spray


  • 1/4 cup whole-wheat flour
  • 3 egg whites
  • 1 tablespoon hot sauce
  • 1/2 cup cup cornmeal
  • 1 teaspoon salt-free all-purpose seasoning (such as Spike or Mrs. Dash)
  • 1/2 teaspoon ground black pepper
  • 1 pound boneless skinless chicken breasts


  • 1 large egg
  • 1 cup skim milk
  • 1/2 cup fat-free plain Greek yogurt
  • 2 tablespoons olive oil
  • 1/2 teaspoon baking soda
  • 1 1/2 cups whole-wheat flour
  • 1 1/2 teaspoons baking powder
  • 3 egg whites


  • Preheat oven to 375° F. Coat a baking sheet with cooking spray. Set aside.
  • Place the flour in a small bowl. In a second small bowl, whisk together the egg whites and hot sauce. In a third small bowl, mix together the cornmeal, salt-free seasoning, and pepper.
  • Slice chicken breasts lengthwise into 1-inch strips (this should make 15 strips). Dredge each strip in the flour, shake off the excess, dip in the egg whites, then coat with the cornmeal, and place on the prepared baking sheet.
  • Once all the chicken strips are coate·d, spray each strip with cooking spray on both sides. Bake 20 minutes.
  • While the chicken is cooking, preheat a waffle iron according to the manufacturer's directions, and set to high. In a small bowl, whisk together the egg, milk, yogurt, and oil.
  • In a large bowl, sift together the baking soda, flour, and baking powder.
  • In another bowl, whip the egg whites to stiff peaks.
  • Mix the yVet ingredients into· the dry ingredients until combined. Gently fold in the whipped egg whites until combined. Cook th ·e w.affles according· to your waffle iron instructions. For 4-inch waffles, use 1/2 cup batter. Cook the waffles until they are dark golden brown.
  • Serve 2 waffles with 3 strips of chicken.


Chef tip: For an additional topping, mix 5 tablespoons 700% pure maple syrup and 7 teaspoon Thai chili garlic sauce (or any hot sauce) in a microwave-safe bowl. Microwave, covered, 45 seconds. Drizzle each serving of chicken and waffles with 7 tablespoon of topping.
Excerpt from The Diabetes Cookbook published by American Diabetes Association. 

Chicken Sausage Hash

Course: Main Course
Cuisine: American
Keyword: Chicken, sausage
Servings: 4
Calories: 230kcal


  • Nonstick cooking spray
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 1 cup mushrooms, sliced
  • 1 medium red bell pepper, seeded and diced
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon crushed red pepper flakes
  • 1/4 teaspoon ground black pepper
  • 1 clove garlic, minced
  • 3 links gluten-free apple chicken sausage, diced
  • 1/4 cup water
  • 1 pound (2 large or 4 small) cooked sweet potatoes, roasted whole, peeled, and diced


  • Spray a large saute pan with cooking spray, add olive oil and heat over medi­um-high.
  • Sauté the onion, mushrooms, and red bell pepper 6-7 minutes or until they start to caramelize .
  • Add the thyme, crushed red pepper flakes, black pepper, and garlic. Mix weil and saute 1-2 more minutes.
  • Stir in the chicken sausage and water and saute 3-4 more minutes, scraping the bot­tom of the pan to mix in any brown bits on the bottom.
  • Add cooked sweet potatoes and gently stir them into the hash. Heat them through and serve.


Excerpt from The Diabetes Cookbook published by American Diabetes Association. 

Sloppy Janes

Course: Main Course
Cuisine: American
Keyword: Burger, Turkey
Servings: 8
Calories: 250kcal


  • Nonstick cooking spray
  • 1 medium onion, diced
  • 1 medium red bell pepper, seeded and diced
  • 1 clove garlic, minced
  • 1 pound lean ground turkey
  • 1 tablespoon tomato paste
  • 2 tablespoons Dijon mustard
  • 1 tablespoon hot sauce
  • 2 cups no-salt-added canned crushed tomatoes
  • 1 tablespoon honey or 2 packets artificial sweetener
  • 1/2 teaspoon ground black pepper
  • 8 whole-wheat hamburger


  • Spray a nonstick sauté pan with nonstick cooking spray and place over medium-high heat.
  • Add onion, red bell pepper, and garlic. Sauté 5 minutes, stirring frequently.
  • Add turkey and saute 5-7 minutes, stir­ring frequently until turkey is just cooked through.
  • Add tomato paste, mustard, hot sauce, tomatoes, honey, and black pepper. Bring to a simmer 5 minutes, stirring frequently.
  • Toast the hamburger buns. Fill each bun with 1/2 cup turkey mixture to make 8 sandwiches.


Cehf tip: This recipe freezes well. Portion into freezer-safe containers and freeze up to 6 months.
Excerpt from The Diabetes Cookbook published by American Diabetes Association.