Diabetic Friendly Recipes

 

Garlic Butter-Roasted Salmon with Potatoes & Asparagus

Ingredients

Ingredient Checklist

• 1 pound baby Yukon Gold potatoes, halved
• 2 tablespoons extra-virgin olive oil, divided
• ¾ teaspoon salt, divided
• ½ teaspoon ground pepper, divided
• 12 ounces asparagus, trimmed
• 2 tablespoons melted butter
• 1 tablespoon lemon juice
• 2 cloves garlic, minced
• 1 ¼ pounds salmon fillet, skinned and cut into 4 portions
• Chopped parsley for garnish

Directions

Instructions Checklist

• Step 1

  Preheat oven to 400 degrees F. Toss potatoes, 1 tablespoon oil, 1/4 teaspoon salt and 1/8 teaspoon pepper together in a medium bowl. Spread in an even layer on a large rimmed baking sheet. Roast until starting to soften and brown, about 15 minutes.

• Step 2

  Meanwhile, toss asparagus with the remaining 1 tablespoon oil, 1/8 teaspoon salt and 1/8 teaspoon pepper in the medium bowl. Combine butter, lemon juice, garlic, 1/4 teaspoon salt and the remaining 1/4 teaspoon pepper in a small bowl.

• Step 3

  Sprinkle salmon with the remaining 1/8 teaspoon salt. Move the potatoes to one side of the pan. Place the salmon in the center of the pan; drizzle with the butter mixture. Spread the asparagus on the empty side of the pan. Roast until the salmon is just cooked through and the vegetables are tender, 10 to 12 minutes. Garnish with parsley.

Nutrition Facts

Serving Size: 

1 piece salmon, 4 potatoes & 3 oz. asparagus

Per Serving:

 

522 calories; protein 34.1g; carbohydrates 25.8g; dietary fiber 3.7g; sugars 2.2g; fat 31.9g; saturated fat 8.9g; cholesterol 93.2mg; vitamin a iu 1515IU; vitamin c 22.1mg; folate 210.9mcg; calcium 57.9mg; iron 2.5mg; magnesium 80.4mg; potassium 1239.2mg; sodium 396mg.

Muffin-Tin Omelets with Broccoli, Ham & Cheddar

Ingredients

Ingredient Checklist

• 8 large eggs
• ½ cup reduced-fat milk
• ¼ teaspoon salt
• ¼ teaspoon ground pepper
• ¾ cup chopped ham
• ¾ cup chopped broccoli
• 6 tablespoons shredded Cheddar cheese
• ¼ cup chopped fresh chives

Directions

Instructions Checklist

• Step 1

  Preheat oven to 325 degrees F.

• Step 2

  Whisk eggs, milk, salt and pepper in a large bowl.

• Step 3

  Liberally coat a 12-cup muffin pan with cooking spray (or use silicone muffin cups). Divide ham, broccoli, Cheddar and chives among the muffin cups. Top with the egg mixture. Bake until set and lightly brown, 20 to 25 minutes. Let stand for 5 minutes before removing from the pan.

Tips

To make ahead: Cool completely and refrigerate in an airtight container for up to 3 days or freeze for up to 1 month. To reheat, wrap in a paper towel and microwave on High for 30 to 45 seconds

Stuffed Potatoes with Salsa & Beans

Ingredients

Ingredient Checklist

• 4 medium russet potatoes
• ½ cup fresh salsa
• 1 ripe avocado, sliced
• 1 (15 ounce) can pinto beans, rinsed, warmed and lightly mashed
• 4 teaspoons chopped pickled jalapeños

Directions

Instructions Checklist

• Step 1

  Pierce potatoes all over with a fork. Microwave on Medium, turning once or twice, until soft, about 20 minutes. (Alternatively, bake potatoes at 425 degrees F until tender, 45 minutes to 1 hour.) Transfer to a clean cutting board and let cool slightly.

• Step 2

  Holding them with a kitchen towel to protect your hands, make a lengthwise cut to open the potato, but don't cut all the way through. Pinch the ends to expose the flesh.

• Step 3

  Top each potato with some salsa, avocado, beans and jalapeños. Serve warm.

Nutrition Facts

Serving Size: 

1 potato

Per Serving:

 

324 calories; protein 9.2g; carbohydrates 56.7g; dietary fiber 11g; sugars 5g; fat 8g; saturated fat 1.2g; vitamin a iu 190.8IU; vitamin c 21.2mg; folate 104.8mcg; calcium 74.7mg; iron 3.3mg; magnesium 92.8mg; potassium 1415.5mg; sodium 421.7mg; thiamin 0.2mg.

Exchanges: 

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

20-Minute Creamy Chicken Skillet with Italian Seasoning

Ingredients

Ingredient Checklist

• 1 pound chicken cutlets
• ¼ teaspoon salt, divided
• ¼ teaspoon ground pepper, divided
• 2 tablespoons extra-virgin olive oil, divided
• 1 medium zucchini, halved lengthwise and thinly sliced
• ½ cup chopped onion
• ⅓ cup dry white wine
• 1 (15-ounce) can no-salt-added diced tomatoes
• 2 ounces cream cheese, cut into cubes
• 1 teaspoon Italian seasoning
• ½ teaspoon garlic powder
• ¼ cup chopped fresh basil

Directions

Instructions Checklist

• Step 1

  Sprinkle chicken with 1/8 teaspoon each salt and pepper. Heat 1 tablespoon oil in a large skillet over medium heat. Add the chicken and cook, turning once, until browned and an instant-read thermometer inserted into the thickest part registers 165 degrees F. Transfer to a plate.

• Step 2

  Add the remaining 1 tablespoon oil, zucchini and onion to the pan. Cook, stirring, until starting to soften, about 2 minutes. Increase heat to medium-high and add wine. Cook, scraping up any browned bits, until the liquid has mostly evaporated, about 2 minutes. Add tomatoes, cream cheese, Italian seasoning, garlic powder and the remaining 1/8 teaspoon each salt and pepper. Bring to a simmer and cook, stirring to melt the cream cheese, for 5 minutes. Return the chicken to the pan and turn to coat with the sauce. Serve topped with basil.

Nutrition Facts

Serving Size: 

1 cutlet & 1/3 cup sauce

Per Serving:

 

301 calories; protein 27.4g; carbohydrates 8.9g; dietary fiber 1.8g; sugars 5.4g; fat 14.8g; saturated fat 4.5g; cholesterol 97.1mg; vitamin a iu 693IU; vitamin c 23.9mg; folate 29.3mcg; calcium 57.8mg; iron 1.2mg; magnesium 49mg; potassium 748.6mg; sodium 251.9mg.

Slow-Cooker Chicken & White Bean Stew

Ingredients

Ingredient Checklist

• 1 pound dried cannellini beans, soaked overnight and drained (see Tip)
• 6 cups unsalted chicken broth
• 1 cup chopped yellow onion
• 1 cup sliced carrots
• 1 teaspoon finely chopped fresh rosemary
• 1 (4 ounce) Parmesan cheese rind plus 2/3 cup grated Parmesan, divided
• 2 bone-in chicken breasts (1 pound each)
• 4 cups chopped kale
• 1 tablespoon lemon juice
• ½ teaspoon kosher salt
• ½ teaspoon ground pepper
• 2 tablespoons extra-virgin olive oil
• ¼ cup flat-leaf parsley leaves

Directions

Instructions Checklist

• Step 1

  Combine beans, broth, onion, carrots, rosemary and Parmesan rind in a 6-quart slow cooker. Top with chicken. Cover and cook on Low until the beans and vegetables are tender, 7 to 8 hours.

• Step 2

  Transfer the chicken to a clean cutting board; let stand until cool enough to handle, about 10 minutes. Shred the chicken, discarding bones.

• Step 3

  Return the chicken to the slow cooker and stir in kale. Cover and cook on High until the kale is tender, 20 to 30 minutes.

• Step 4

  Stir in lemon juice, salt and pepper; discard the Parmesan rind. Serve the stew drizzled with oil and sprinkled with Parmesan and parsley.

Tips

Tip: To save time, you can substitute 4 (15 ounce) cans no-salt-added cannellini beans (rinsed) for the soaked dried beans.

Equipment: 6-qt. slow cooker

Nutrition Facts

Serving Size: 

1 1/4 cups

Per Serving:

 

493 calories; protein 44.2g; carbohydrates 53.8g; dietary fiber 27.4g; sugars 4.5g; fat 10.9g; saturated fat 3g; cholesterol 67.8mg; vitamin a iu 4792.5IU; vitamin c 20.3mg; folate 31.8mcg; calcium 198.7mg; iron 7.1mg; magnesium 148.9mg; potassium 1556.6mg; sodium 518.4mg.

Exchanges: 

4 1/2 lean protein, 2 starch, 1 fat, 1 vegetable, 1/2 high-fat protein

Spicy Shrimp Tacos

Ingredients

Ingredient Checklist

• 4 tablespoons extra-virgin olive oil, divided
• 1 pound peeled, deveined large shrimp
• 1 tablespoon Shrimp Seasoning (see Associated Recipes)
• ⅛ teaspoon salt
• 1 ½ cups thinly sliced red cabbage
• 2 tablespoons chopped fresh cilantro
• 2 tablespoons lime juice
• 8 (6 inch) corn tortillas, warmed
• 1 avocado, sliced
• ½ cup pico de gallo

Directions

Instructions Checklist

• Step 1

  Heat 2 tablespoons oil in a large skillet over high heat. Sprinkle shrimp evenly with shrimp seasoning and salt. Add the shrimp to the pan; cook, stirring often, until opaque, 3 to 4 minutes. Transfer to a plate.

• Step 2

  Toss cabbage, cilantro, lime juice and the remaining 2 tablespoons oil in a medium bowl until combined.

• Step 3

  Divide the shrimp among warm tortillas. Top with cabbage mixture, avocado and pico de gallo.

Associated Recipes

Shrimp Seasoning

Nutrition Facts

Serving Size: 

2 tacos

Per Serving:

 

421 calories; protein 20g; carbohydrates 36g; dietary fiber 7g; sugars 3.6g; fat 23.5g; saturated fat 3.4g; cholesterol 142.9mg; vitamin a iu 1012.9IU; vitamin c 23.7mg; folate 163.8mcg; calcium 176.2mg; iron 1.9mg; magnesium 80.8mg; potassium 553.5mg; sodium 882.9mg; thiamin 0.1mg.