Diabetic-Friendly Recipes

healthy-meals-diabetic

Diabetes-friendly recipes should be just as interesting and tasty as any other type of recipes! There is no reason why we should eat bland and boring food just because we are pancreatically challenged! That why I have made this collection of healthy and easy dinner recipes for diabetics!

banana-stuffed-french-toast

Banana-Stuffed French Toast

|   Prep: 20 mins   |   Serving: 4   |   

Making French toast for the family doesn’t have to mean lots of last-minute fuss—not if you make this mouthwatering health-minded baked version that’s stuffed with banana.

Ingredients

  • 2 eggs
  • 1/2 cup fat-free milk
  • 1/2 tsp vanilla
  • 1/2 tsp ground cinnamon

Preparation

  1. Preheat oven to 500°F. Line a baking sheet with foil; lightly coat the foil with cooking spray. Combine eggs, milk, vanilla, and cinnamon in a shallow bowl. Beat with a wire whisk or rotary beater until well mixed. Set aside.
  2. Using a knife, cut a pocket in each bread slice, cutting horizontally from the top crust almost to, but not through, the bottom crust. Fill the bread pockets with banana.
  3. Dip the bread slices into the egg mixture, coating both sides of each slice. Place on the prepared baking sheet. Bake for 10 to 12 minutes or until golden, turning once. If desired, sprinkle with powdered sugar or serve with syrup.
Stuffed Mushrooms

Stuffed Mushrooms

|   Prep: 20 mins   |   Serving: 12   |   

Savory stuffed mushrooms make a great addition to your appetizer tray. These feature a sour cream and vegetable stuffing and are topped with tiny broccoli florets for color and extra flavor.

Ingredients

  • 24 fresh mushrooms, 1 1/2 to 2 inches in diameter
  • Nonstick cooking spray
  • 3/4 cup light dairy sour cream
  • ½ cup finely shredded carrot
  • ½ cup finely chopped red or yellow sweet pepper
  • 1 green onion, finely chopped
  • 1 clove garlic, minced
  • Dash salt
  • Dash black pepper
  • 24 very tiny broccoli florets
  • Black pepper (optional)

Preparation

  1. Preheat oven to 425°F. Line a 15x10x1-inch baking pan with foil. Remove stems from mushrooms and discard or save for another use. Place mushroom caps, stem sides down, in prepared pan. Lightly coat the rounded side of each mushroom cap with nonstick cooking spray. Bake about 5 minutes or just until tender. Carefully place mushroom caps, stem sides down, on a double thickness of paper towels to cool.
  2. Meanwhile, in a small bowl, combine sour cream, carrot, sweet pepper, green onion, garlic, salt, and the dash black pepper. Place cooled mushroom caps, stem sides up, on a platter. Spoon a scant tablespoon of the sour cream mixture into each mushroom cap. Top each with a broccoli floret. If desired, sprinkle with additional black pepper. Serve immediately.
Chimichurri Noodle Bowls

Chimichurri Noodle Bowls

|   Prep: 20 mins   |   Serving: 4   |   

We’re mixing whole-grain spaghetti with zucchini noodles to add volume and save calories in these simple, flavor-packed meal-prep bowls. Leftover chicken, tofu or canned beans can be swapped in for the shrimp.

Ingredients

Chimichurri Sauce

  • 2 cups fresh flat-leaf parsley
  • 5 cloves garlic
  • 3 tablespoons lemon juice
  • 1 tablespoon fresh oregano or 1 teaspoon dried
  • ½ teaspoon crushed red pepper (optional)
  • ½ teaspoon salt
  • ¼ teaspoon ground pepper
  • ½ cup extra-virgin olive oil

Noodle Bowls

  • 4 ounces whole-grain spaghetti
  • 8 cups zucchini noodles (from 3 medium zucchini; see Tip)
  • 12 ounces peeled cooked shrimp
  • ¼ cup crumbled feta cheese

Preparation

  1. Put a large pot of water on to boil for the pasta.
  2. Meanwhile, prepare sauce: Place parsley, garlic, lemon juice, oregano, crushed red pepper (if using), salt and pepper in a food processor. Puree until smooth. With the motor running, drizzle in oil. Scrape down the sides, then process again until well combined. Place 2 tablespoons of the sauce in each of 4 small lidded containers and refrigerate. Refrigerate any remaining sauce separately for another use.
  3. To prepare noodle bowls: Cook spaghetti in the boiling water according to package directions. Drain and rinse under cold running water, then drain again and transfer to a large bowl; add zucchini noodles.
  4. Using tongs or two large forks, gently toss the spaghetti and noodles together until well-combined. Divide among 4 lidded single-serving containers. Top each with 3 ounces shrimp and 1 tablespoon feta.
  5. Seal the containers and refrigerate for up to 4 days. Toss with chimichurri sauce just before serving.
Chicken & Mushroom Shepherd's Pie1

Chicken & Mushroom Shepherd’s Pie

|   Prep: 45 mins   |   Serving: 6   |   

The creamy chicken filling is spiked with sherry and the potatoes are mashed with olive oil in this healthy shepherd’s pie recipe. Serve with a green salad with balsamic vinaigrette and crusty bread.

Ingredients

Topping

  • 2 pounds potatoes, peeled if desired and cut into 1-inch chunks
  • ½ cup low-fat milk
  • 2 tablespoons extra-virgin olive oil
  • ½ teaspoon salt

Filling

  • 2 tablespoons extra-virgin olive oil
  • 8 ounces cremini (baby bella) mushrooms, halved and sliced
  • 1 cup chopped onion
  • 1 teaspoon chopped fresh thyme or ¼ teaspoon dried
  • ½ teaspoon salt, divided
  • ½ cup dry sherry (see Tip)
  • 1½ cups low-sodium chicken broth or homemade chicken stock
  • 3 tablespoons all-purpose flour
  • 2 cups cubed cooked chicken ( ½-inch; about 10 ounces)
  • 1 cup frozen peas and carrots
  • ¼ teaspoon ground pepper

Preparation

  1. To prepare topping: Place potatoes in a large saucepan and add cold water to cover by 2 inches. Bring to a boil and cook until tender, 12 to 14 minutes. Drain and return the potatoes to the pan. Add milk, 2 tablespoons oil and ½ teaspoon salt; mash.
  2. Preheat oven to 400degrees F. Coat an 8-inch-square pan or similar 2-quart baking dish with cooking spray.
  3. To prepare filling: Heat oil in a large nonstick skillet over medium-high heat. Add mushrooms, onion, thyme and ¼ teaspoon salt; cook, stirring frequently, until the mushrooms are starting to brown, 7 to 9 minutes. Pour in sherry and cook, stirring, until almost evaporated, 1 to 2 minutes. Whisk broth (or stock) and flour in a bowl. Add to the pan and cook, stirring, until thickened, 1 to 2 minutes. Stir in chicken, peas and carrots, the remaining ¼ teaspoon salt and pepper; cook, stirring, for 1 minute. Transfer to the prepared baking dish. Spread the mashed potatoes on top.
  4. Place the baking dish on a baking sheet. Bake until the potatoes are browned in spots and the filling is bubbling, 30 to 35 minutes.
  • Make Ahead Tip: Prepare filling (Step 3) and refrigerate for up to 1 day. Reheat before topping and baking.
Strawberry Rosé Granita

Strawberry Rosé Granita

|   Prep: 15 mins   |   Serving: 8   |   

Sweet strawberries and crisp rosé are a delicious match in this granita recipe. No special equipment necessary, just freeze and scrape with a fork.

Ingredients

  • 1 pound hulled strawberries, plus more for serving
  • ¾ cup dry rosé
  • 3 tablespoons granulated sugar
  • Pinch of salt

Preparation

  1. Combine strawberries, rosé, sugar and salt in a blender or food processor. Blend until smooth. Pour the mixture into an 8-inch-square metal pan and cover with plastic wrap.
  2. Place the pan on a level spot in the freezer and freeze for at least 12 hours and up to 1 day.
  3. To serve, scrape the surface with a fork to break up into slushy crystals. Serve in chilled glasses with strawberries, if desired.
  • To serve, scrape the surface with a fork to break up into slushy crystals. Serve in chilled glasses with strawberries, if desired.
  • To make ahead: Freeze for up to 1 week. Scrape into crystals again, if necessary, before serving.
  • Equipment: 8-inch-square metal pan
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Recipes Courtesy: Diabetic Living Magazine & Eatingwell.com