If you have diabetes, you understand the importance of keeping up with your health. Below are three healthy recipes to help take the heavy lifting out of your meal planing!
*Please note: speak with your doctor about what foods are best for you.
Breakfast: Sausage Egg Burritos
- 1/2-pound bulk lean turkey breakfast sausage
- 3 large eggs
- 4 large egg whites
- 1 tablespoon olive oil
- 2 cups chopped fresh spinach
- 2 plum tomatoes, seeded and chopped
- 1 garlic clove, minced
- 1/4 teaspoon pepper
- 6 whole wheat tortillas (8 inches), warmed
- Salsa, optional
- In a large nonstick skillet, cook sausage over medium heat until no longer pink, breaking into crumbles, 4-6 minutes. Remove from pan.
- In a small bowl, whisk eggs and egg whites until blended. In same pan, add eggs; cook and stir over medium heat until eggs are thickened, and no liquid egg remains. Remove from pan; wipe skillet clean if necessary.
- In skillet, heat oil over medium-high heat. Add spinach, tomatoes and garlic; cook and stir until spinach is wilted, 2-3 minutes. Stir in sausage and eggs; heat through. Sprinkle with pepper.
- To serve, spoon 2/3 cup filling across center each tortilla. Fold bottom and sides of tortilla over filling and roll up. If desired, serve with salsa.
1 burrito: 258 calories, 10g fat (2g saturated fat), 134mg cholesterol, 596mg sodium, 24g carbohydrate (1g sugars, 4g fiber), 20g protein.
Diabetic Exchanges: 2 medium-fat meat, 1-1/2 starch, 1/2 fat.
Recipe found here.
Lunch: Lettuce Wraps
- 1 tablespoon canola oil
- 1 pound lean ground turkey
- 1 jalapeno pepper, seeded and minced
- 2 green onions, thinly sliced
- 2 garlic cloves, minced
- 2 tablespoons minced fresh basil
- 2 tablespoons lime juice
- 2 tablespoons reduced-sodium soy sauce
- 1 to 2 tablespoons chili garlic sauce
- 1 tablespoon sugar or sugar substitute blend equivalent to 1 tablespoon sugar
- 12 Bibb or Boston lettuce leaves
- 1 medium cucumber, julienned
- 1 medium carrot, julienned
- 2 cups bean sprouts
- In a large skillet, heat oil over medium heat.
- Add turkey; cook 6-8 minutes or until no longer pink, breaking into crumbles.
- Add jalapeno, green onions and garlic; cook 2 minutes longer.
- Stir in basil, lime juice, soy sauce, chili garlic sauce and sugar; heat through.
- To serve, place turkey mixture in lettuce leaves; top with cucumber, carrot and bean sprouts. Fold lettuce over filling.
3 lettuce wraps: 259 calories, 12g fat (3g saturated fat), 78mg cholesterol, 503mg sodium, 12g carbohydrate (6g sugars, 3g fiber), 26g protein.
Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 starch, 1/2 fat.
Recipe found here.
Dinner: Lemon-Lime Salmon with Veggie Sauté
- 6 salmon fillets (4 ounces each)
- 1/2 cup lemon juice
- 1/2 cup lime juice
- 1 teaspoon seafood seasoning
- 1/4 teaspoon salt
- 2 medium sweet red peppers, sliced
- 2 medium sweet yellow peppers, sliced
- 1 large red onion, halved and sliced
- 2 teaspoons olive oil
- 1 package (10 ounces) frozen corn, thawed
- 2 cups baby portobello mushrooms, halved
- 2 cups cut fresh asparagus (1-inch pieces)
- 2 tablespoons minced fresh tarragon or 2 teaspoons dried tarragon
- Place salmon in a 13×9-in. baking dish; add lemon and lime juices.
- Sprinkle with seafood seasoning and salt.
- Bake, uncovered, at 425° until fish flakes easily with a fork, 10-15 minutes.
- Meanwhile, in a large skillet coated with cooking spray, sauté peppers and onion in oil for 3 minutes.
- Add the corn, mushrooms and asparagus; cook and stir just until vegetables reach desired doneness, 3-4 minutes longer. Stir in tarragon. Serve with salmon.
1 fillet with 1-1/4 cups vegetables: 329 calories, 15g fat (3g saturated fat), 67mg cholesterol, 283mg sodium, 25g carbohydrate (7g sugars, 4g fiber), 27g protein.
Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1-1/2 fat.
Recipe found here.