Diabetic-Friendly Budget-Friendly Meals

 

Day 1: Instant Pot Chicken Soup with Root Vegetables & Barley

Ingredients

Ingredient Checklist

• 1 tablespoon olive oil or canola oil
• 1 large onion, chopped (2 cups)
• 2 stalks celery, chopped (1/2 cup)
• 3 cloves garlic, minced
• ½ cup pearled barley, rinsed
• 1 (32 ounce) carton low-sodium chicken broth
• 1 pound bone-in chicken breast or thighs
• 4 medium carrots, peeled and cut into 1-inch chunks (2 cups)
• 2 large parsnips, cored, peeled, and cut into 1-inch chunks (2 cups)
• ¼ cup chopped fresh dill or 1 Tbsp. dried
• 3 tablespoons lemon juice, plus lemon wedges for serving
• ½ teaspoon salt
• ¼ teaspoon ground pepper

Directions

Instructions Checklist

• Step 1

  Heat oil in a multicooker using the Saute setting. Add onion and celery; cook, stirring occasionally, until softened, 3 to 5 minutes. (Adjust temperature as necessary by pressing the Saute button for more or less heat.) Add garlic and cook, stirring, for 30 seconds. Add barley and stir to coat. Add broth, chicken, carrots, and parsnips.

• Step 2

  Lock the lid in place and twist the steam-release handle to the sealed position. Select Pressure Cook/High for 8 minutes (or follow manufacturer's directions to pressure-cook for 8 minutes).

• Step 3

  When pressure-cooking is complete, let the pressure release naturally for 10 minutes. Release the remaining pressure manually. Check for doneness: an instant-read thermometer inserted in the thickest part of the chicken should register at least 165F and the barley and vegetables should be tender. (If necessary, switch to the Saute setting and cook until everything is done.)

• Step 4

  Using tongs, transfer the chicken to a clean cutting board. When it is cool enough to handle, remove and discard the skin and bones. Shred or cut the chicken into bite-size pieces; return to the soup and heat through using the Saute setting, if necessary. Stir in dill, lemon juice, salt, and pepper. Serve with lemon wedges, if desired.

• Serving Size: 

  1 1/3 cups
  Per Serving:

   

  219 calories; protein 16.7g; carbohydrates 28.8g; dietary fiber 6.5g; sugars 5.6g; fat 4.2g; saturated fat 0.8g; cholesterol 33.8mg; vitamin a iu 7996.1IU; vitamin c 15.2mg; folate 51.4mcg; calcium 55.5mg; iron 1.6mg; magnesium 46.3mg; potassium 529.3mg; sodium 320.1mg.

• 3-Ingredient Teriyaki Edamame Sauté

• Ingredients

  Ingredient Checklist

  • 1 tablespoon olive oil
  • 1 (8 ounce) bag tricolor coleslaw mix
  • 2 cups shelled edamame, thawed if frozen
  • ¼ cup reduced-sodium teriyaki sauce

  • Directions

    Instructions Checklist

    • Step 1

      Heat oil in a large nonstick skillet over medium heat. Add coleslaw mix and cook, stirring, until the cabbage begins to soften, about 2 minutes. Stir in edamame and teriyaki sauce. Cook, stirring, until the edamame are heated through and the sauce thickens, about 1 minute more.

    Nutrition Facts

    Serving Size: 

    about 1 1/2 cups
    Per Serving:

     

    249 calories; fat 12g; sodium 670mg; carbohydrates 21g; dietary fiber 8g; protein 17g; sugars 8g; niacin equivalents 2mg; saturated fat 1g; vitamin a iu 23IU; potassium 650mg.

  • Brown Rice Pilaf

    Ingredient Checklist

    • 2 teaspoons extra-virgin olive oil
    • ⅔ cup long-grain brown rice
    • 1 ⅓ cups water
    • ¼ cup currants
    • ¼ cup slivered or sliced almonds, toasted (see Tips)

    Directions

    Instructions Checklist

    • Step 1

      Heat oil in a large saucepan over medium heat. Add rice and stir until starting to brown, about 3 minutes. Add water and bring to a boil. Reduce heat to maintain a low simmer, cover and cook until the rice is tender, 30 to 40 minutes (see Tips). Remove from heat and let stand, covered, for 10 minutes. Fluff with a fork and toss with currants and almonds.

    Tips

    Tips: To toast slivered or sliced nuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

    To have the most success cooking whole-grain rice, use a pan with a tight-fitting lid and cook on your coolest (or simmer) burner, making sure the rice is simmering at the “lowest bubble.” When preparing a recipe that calls for less than 1 cup of dry rice, like this pilaf, we found that the cooking time varied greatly depending on what stove we used: it was sometimes done in as little as 30 minutes and burned at 50 minutes. So, when cooking a small batch of rice, start checking it after 30 minutes to make sure it doesn't burn.

    Nutrition Facts

    Serving Size: 

    about 2/3 cup

    Per Serving:

     

    199 calories; protein 4.4g; carbohydrates 31.6g; dietary fiber 3.3g; sugars 6.7g; fat 6.7g; saturated fat 0.8g; vitamin a iu 6.7IU; vitamin c 0.4mg; folate 8mcg; calcium 38.5mg; iron 1mg; magnesium 66.7mg; potassium 174.5mg; sodium 8.3mg; thiamin 0.1mg.

    Exchanges: 

    2 starch

  • Herby Fish with Wilted Greens & Mushrooms

  • Ingredients

    Ingredient Checklist

    • 3 tablespoons olive oil, divided
    • ½ large sweet onion, sliced
    • 3 cups sliced cremini mushrooms
    • 2 cloves garlic, sliced
    • 4 cups chopped kale
    • 1 medium tomato, diced
    • 2 teaspoons Mediterranean Herb Mix (see Associated Recipes), divided
    • 1 tablespoon lemon juice
    • ½ teaspoon salt, divided
    • ½ teaspoon ground pepper, divided
    • 4 (4 ounce) cod, sole, or tilapia fillets
    • Chopped fresh parsley, for garnish

    Directions

    Instructions Checklist

    • Step 1

      Heat 1 Tbsp. oil in a large saucepan over medium heat. Add onion; cook, stirring occasionally, until translucent, 3 to 4 minutes. Add mushrooms and garlic; cook, stirring occasionally, until the mushrooms release their liquid and begin to brown, 4 to 6 minutes. Add kale, tomato, and 1 tsp. herb mix. Cook, stirring occasionally, until the kale is wilted and the mushrooms are tender, 5 to 7 minutes. Stir in lemon juice and 1/4 tsp. each salt and pepper. Remove from heat, cover, and keep warm.

    • Step 2

      Sprinkle fish with the remaining 1 tsp. herb mix and 1/4 tsp. each salt and pepper. Heat the remaining 2 Tbsp. oil in a large nonstick skillet over medium-high heat. Add the fish and cook until the flesh is opaque, 2 to 4 minutes per side, depending on thickness. Transfer the fish to 4 plates or a serving platter. Top and surround the fish with the vegetables; sprinkle with parsley, if desired.

    • Nutrition Facts

      Serving Size: 

      1 piece fish + 1/2 cup vegetables

      Per Serving:

       

      214 calories; protein 18g; carbohydrates 11g; dietary fiber 3g; sugars 4g; fat 11g; saturated fat 2g; cholesterol 45mg; potassium 736mg; sodium 598mg.

    • Maple-Roasted Sweet Potatoes

    • ngredients

      Ingredient Checklist

      • 2 ½ pounds sweet potatoes, peeled and cut into 1 1/2-inch pieces
      • ⅓ cup pure maple syrup
      • 2 tablespoons butter, melted
      • 1 tablespoon lemon juice
      • ½ teaspoon salt
      • Freshly ground pepper, to taste

      Directions

      Instructions Checklist

      • Step 1

        Preheat oven to 400°F.

      • Step 2

        Arrange sweet potatoes in an even layer in a 9-by-13-inch baking dish. Combine maple syrup, butter, lemon juice, salt and pepper in a small bowl. Pour the mixture over the sweet potatoes; toss to coat.

      • Step 3

        Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more.

      Nutrition Facts 

      Serving Size: 

      about 1/2 cup 

      Per Serving:

       

      92 calories; protein 1.2g; carbohydrates 18g; dietary fiber 1.9g; sugars 9.1g; fat 2g; saturated fat 1.3g; cholesterol 5.1mg; vitamin a iu 11108.3IU; vitamin c 11.8mg; folate 3.8mcg; calcium 31.7mg; iron 0.4mg; magnesium 17.6mg; potassium 294.1mg; sodium 118.9mg; thiamin 0.1mg; added sugar 5g. 

      Exchanges: 

      1 1/2 starch, 1/2 fat

    • Sloppy Joe-Stuffed Sweet Potatoes

    • Ingredients

      Ingredient Checklist

      • 2 sweet potatoes (about 1 pound each)
      • 1 tablespoon extra-virgin olive oil
      • 12 ounces lean ground beef
      • 1 cup chopped onion
      • 1 cup reduced-sodium black beans, rinsed and drained
      • 1 tablespoon chili powder
      • ½ teaspoon garlic powder
      • ½ teaspoon onion powder
      • 1 cup tomato sauce
      • 3 tablespoons ketchup
      • 1 tablespoon reduced-sodium Worcestershire sauce
      • 2 teaspoons spicy brown mustard
      • 1 teaspoon light brown sugar
      • 3 tablespoons chopped dill pickle (Optional)

      Directions

      Instructions Checklist

      • Step 1

        Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes.

      • Step 2

        Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add beef and cook, breaking it up with a wooden spoon, until lightly browned but not completely cooked through, 3 to 4 minutes. Using a slotted spoon, transfer the beef to a medium bowl, reserving drippings in the pan.

      • Step 3

        Add onion to the pan; cook, stirring often, until softened, about 5 minutes. Add beans, chili powder, garlic powder and onion powder; cook, stirring constantly, until fragrant, about 30 seconds. Stir in tomato sauce, ketchup, Worcestershire, mustard and brown sugar. Return the beef to the pan. Bring to a simmer and cook, stirring often, until the beef is just cooked through and the sauce has thickened slightly, about 5 minutes.

      • Step 4

        Cut the sweet potatoes in half lengthwise. Press open to make a well in the center of each half. Divide the mixture between the halves. Top with chopped pickle, if desired.

      Tips

      Tip: If you would like to make this recipe gluten-free, be sure to check the ingredients for the Worcestershire sauce to make sure it's gluten-free.

      Nutrition Facts

      Serving Size: 

      1 filled potato half

      Per Serving:

       

      371 calories; protein 24g; carbohydrates 41g; dietary fiber 8g; sugars 14g; fat 13g; saturated fat 4g; cholesterol 55mg; vitamin a iu 17802IU; vitamin c 26mg; folate 26mcg; calcium 103mg; iron 5mg; magnesium 89mg; potassium 1174mg; sodium 602mg.

    • Baked Garlicky Salmon Balls

    • Ingredients

      Ingredient Checklist

      • 2 (6 ounce) cans boneless, skinless salmon, drained
      • 3 tablespoons Italian breadcrumbs
      • 1 scallion, thinly sliced
      • 1 large egg, lightly beaten
      • 1 tablespoon low-fat plain strained yogurt, such as Greek-style
      • 1 tablespoon minced garlic
      • Cooking spray

      Directions

      Instructions Checklist

      • Step 1

        Preheat oven to 400°F. Line a large rimmed baking sheet with parchment paper.

      • Step 2

        Combine salmon, breadcrumbs, scallion, egg, yogurt and garlic in a large bowl; stir, breaking up the salmon, until well mixed. With clean hands, roll about 1 1/2 tablespoons of the mixture into a ball; place on the prepared baking sheet. Repeat with the remaining mixture, making 18 to 20 salmon balls. Lightly coat the balls with cooking spray. Bake, flipping once, until firm and golden, about 20 minutes.

      Equipment

      Parchment paper

      Nutrition Facts

      Serving Size: 

      5 salmon balls

      Per Serving:

       

      138 calories; protein 19g; carbohydrates 4g; sugars 1g; fat 5g; saturated fat 1g; mono fat 1g; poly fat 1g; cholesterol 100mg; vitamin a iu 158IU; vitamin b3 niacin 5mg; vitamin b12 3mcg; vitamin c 1mg; vitamin d iu 369IU; vitamin e iu 1IU; folate 11mg; vitamin k 8mg; sodium 339mg; calcium 63mg; iron 1mg; magnesium 18mg; phosphorus 192mg; potassium 241mg; zinc 1mg; omega 3 fatty acid 1g; niacin equivalents 8mg; selenium 30mcg.

    • BBQ Chicken Bowls

    • Ingredients

      Ingredient Checklist

      • 8 ounces Yukon Gold potatoes, cut into 1/2-in. pieces
      • 1 tablespoon canola oil
      • ⅞ teaspoon kosher salt, divided
      • ½ teaspoon black pepper, divided
      • 1 ½ tablespoons mayonnaise
      • 1 tablespoon apple cider vinegar
      • ½ teaspoon granulated sugar
      • 2 cups angel hair coleslaw
      • 2 (15 ounce) cans no-salt-added pinto beans, drained
      • 1 ½ cups shredded cooked chicken breast
      • ½ cup shredded, cooked chicken thigh
      • 6 tablespoons spicy barbecue sauce
      • ½ cup water
      • ½ cup fresh yellow corn kernels
      • 1 tablespoon chopped fresh chives

      Directions

      Instructions Checklist

      • Step 1

        Preheat oven to 450 degrees F. Toss potatoes with oil and 1/4 teaspoon each salt and pepper. Spread on a rimmed baking sheet; roast until golden, about 15 minutes.

      • Step 2

        Whisk together mayonnaise, vinegar, sugar, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a bowl. Add slaw, and toss to coat.

      • Step 3

        Combine beans, chicken, barbecue sauce, water, and 3/8 teaspoon salt in a saucepan; bring to a simmer over medium-high. Remove from heat; divide among 4 bowls. Top with potatoes, slaw, corn, and chives.

      Nutrition Facts

      Serving Size: 

      about 1 cup bean mixture, 1/4 cup potatoes, 1/4 cup slaw, and 2 Tbsp. corn

      Per Serving:

       

      402 calories; protein 23g; carbohydrates 54g; dietary fiber 12g; sugars 11g; fat 11g; saturated fat 2g; sodium 765mg; added sugar 1g.

    • Tuna-Zucchini Pasta

    • Ingredients

      Ingredient Checklist

      • 6 ounces whole-grain spaghetti
      • 2 tablespoons olive oil
      • 2 medium zucchini, cut in half lengthwise and sliced crosswise (2 1/2 cups)
      • 2 cloves garlic, minced
      • ¼ cup chopped fresh basil or parsley, divided
      • ¼ teaspoon salt
      • ¼ teaspoon ground pepper
      • 2 (2.6 ounce) pouches chunk light tuna in water
      • 1 Roma tomato, chopped (1/3 cup)
      • ¼ cup grated Parmesan cheese

      Directions

      Instructions Checklist

      • Step 1

        Cook pasta according to package directions. Drain.

      • Step 2

        Meanwhile, heat oil in a large nonstick skillet over medium heat. Add zucchini and cook for about 3 minutes or until just tender. Add garlic and cook for 30 seconds more. Add the pasta, 2 tablespoons of the basil (or parsley), salt, and pepper. Heat through.

      • Step 3

        Top with tuna, and sprinkle with chopped tomato, Parmesan, and the remaining 2 tablespoons basil (or parsley).

      Nutrition Facts

      Serving Size: 

      1 1/2 cups

      Per Serving:

       

      300 calories; protein 18.9g; carbohydrates 33.5g; dietary fiber 4.3g; sugars 4.4g; fat 10.3g; saturated fat 1.8g; cholesterol 20.5mg; vitamin a iu 510.5IU; vitamin c 20.5mg; folate 27.9mcg; calcium 83mg; iron 2.8mg; magnesium 23.3mg; potassium 394.1mg; sodium 419.4mg.

      Exchanges: 

      2 starch, 1 1/2 lean protein, 1 fat, 1 vegetable

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