Diabetic Recipes
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Learn the Keys to Healthy Eating
Knowing what to eat can be confusing. Everywhere you turn, there is news about what is or isn't good for you. But a few basic tips have withstood the test of time. Regardless of what cuisine you prefer, here's what all healthy eating plans have in common. They include:
- Fruits and vegetables
- Lean meats and plant-based sources of protein
- Less added sugar
- Less processed foods
For more information, go to the American Diabetes Assiciation. -
Mexican Beef and Corn Skillet Peppers
Sweet bell peppers are simmered to tenderness with ground beef, corn, and Mexican-style seasonings, stuffed, then topped with goat cheese for a hearty dinner that doesn't need an oven. By Diabetic Living Magazine
active: 15 mins; total: 40 mins; Servings: 4
Ingredients
Nonstick cooking spray
12 ounces extra lean ground beef
2 cups frozen corn kernels
1 (10 ounce) can diced tomatoes and green chilies, such as Rotel®, mild
1 ½ teaspoons ground cumin
¼ teaspoon salt
2 large green sweet peppers, halved lengthwise, stems, seeds and membranes discarded
1 ounce goat cheese, crumbled or finely shredded reduced fat sharp cheddar cheese
Directions
Lightly coat a deep large nonstick skillet with cooking spray and place over medium high heat until hot. Brown beef, stirring frequently. Stir in the corn, tomatoes, cumin and salt. Top with pepper halves, cut side down. Bring to a boil over medium high heat, reduce heat, cover and simmer 15 to 20 minutes or Remove from heat. Place the pepper halves on a serving platter. Spoon in meat mixture and top with cheese.
Nutrition Profile: Egg Free; Soy-Free; Gluten-Free; Heart Healthy; Low Sodium; Nut-Free; Diabetic Appropriate; Healthy Immunity; Low-Calorie
Nutrition Facts
Serving Size: 1 pepper half and about 1 cup meat mixture
Per Serving: 246 calories; 7.3 g total fat; 3.5 g saturated fat; 58 mg cholesterol; 539 mg sodium. 635 mg potassium; 23.4 g carbohydrates; 3.9 g fiber; 6 g sugar; 23.3 g protein; 792 IU vitamin a iu; 72 mg vitamin c; 42 mcg folate; 59 mg calcium; 3 mg iron; 43 mg magnesium;
Exchanges: 2 1/2 lean protein, 1 starch, 1/2 fat, 1/2 vegetable
Chicken Thighs with Shallots & Spinach
This moist and tender chicken comes complete with its own creamy spinach side dish! It makes a pretty presentation and comes together in no time flat for a nutritious weeknight meal.
Prep/Total Time: 30 min. 6 servings
Ingredients
6 boneless skinless chicken thighs (about 1-1/2 pounds)
1/2 teaspoon seasoned salt
1/2 teaspoon pepper
1-1/2 teaspoons olive oil
4 shallots, thinly sliced
1/3 cup white wine or reduced-sodium chicken broth
1 package (10 ounces) fresh spinach, trimmed
1/4 teaspoon salt
1/4 cup reduced-fat sour cream
Directions
1. Sprinkle chicken with seasoned salt and pepper. In a large nonstick skillet, heat oil over medium heat. Add chicken; cook until a thermometer reads 170°, about 6 minutes on each side. Remove from pan; keep warm.
2. In same pan, cook and stir shallots until tender. Add wine; bring to a boil. Cook until wine is reduced by half. Add spinach and salt; cook and stir just until spinach is wilted. Stir in sour cream; serve with chicken.
Freeze option: Before adding sour cream, cool chicken and spinach mixture. Freeze in freezer containers. To use, partially thaw in refrigerator overnight. Heat through slowly in a covered skillet, stirring occasionally, until a thermometer inserted in chicken reads 170°. Stir in sour cream.
Sloppy Joes
The reduced-sodium tomato soup in this recipe cuts out about 275 milligrams of sodium per serving. Using extra-lean ground beef and thoroughly draining off the fat after cooking reduces the fat content.
Serves 6
Ingredients
1 pound ground beef (90 percent lean)
1 large green bell pepper, chopped (about 1 cup)
1 large onion, chopped (about 1 cup)
1 1/2 cans (10.75 ounces each) reduced-sodium tomato soup (not diluted)
6 whole-wheat hamburger buns
Directions
In a nonstick frying pan, cook the ground beef, pepper and onion until the meat is browned and the vegetables are tender, 7 to 10 minutes. Drain well and return the mixture to the frying pan. Add the tomato soup to the ground beef mixture and stir well. Simmer for at least 10 minutes.
To serve, place 2/3 cup of the meat mixture on each bun. Serve immediately.
Nutritional analysis per serving
Serving size: 1 sandwich
Calories 251; Total fat 9 g; Saturated fat 3 g; Trans fat 0.5 g; Monounsaturated fat 4 g; Cholesterol 49 mg; Sodium 203 mg; Total carbohydrate 28 g; Dietary fiber 4 g; Total sugars 10 g; Added sugars 0 g; Protein 19 g